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Red White and Blue


Red White and Blue

Midcoast CrossFit – Masters

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Warm Up (No Measure)

500 m slow row

Shoulder Pass Thrus 20x

Samson Lunge 20x

Foam Roll


Coach Stretch

Hip Flexor Stretch

Banded Leg Stretch

Walking Arms

Dynamic 90s

Trap Smash

Up / Downward Dog


Rig Drills

High knees and Lateral Shuffles

Sprints and Choppy Steps

Front / back and lateral lunges

Movement Review

Hang Snatch


10 min AMRAP

200m Run

8 Hang Snatch 75/55 95/65

10 Weighted Lunges 45/25

2 minute Rest

5 min AMRAP

Max Burpees

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