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Wednesday, Sep 29, 2021

By September 28, 2021September 30th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
7 min AMRAP
5 Power Cleans (empty bar – build across)
3 World’s Greatest Stretch (each side)
3 Up Downs

**3. Workout Prep**
1 set
3 Power Cleans (workout weight)
6 Air Squats

For Time:
100 Power Cleans (115/80)
* Every minute 12 Air Squats (Start with air squats) *

Mayhem Ready: Are you leaving capacity on the table? Let’s breathe and find out
If you want all the Ready State has to offer, you can sign up at anytime here:

Goblet Squat: 1 and a Half Reps 4×12
4 sets: 12 reps
*Build to a moderate weight, stay the same or build across

CrossFit Lynchburg

Author CrossFit Lynchburg

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