“Black & Blue”

Main – CrossFit

(No Measure)

3rds
5 dead lifts with an empty bar
5 hang pwr cleans with an empty bar
20 jumping jacks
then;
banded hip flexor stretch x 60 sec
hip swing x 15 each leg

Metcon (Time)

5 RFT:
10 Power Cleans, 115/85
10 Burpees

Bench Press (5-4-3-2-1 Bench Press)

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