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Friday, Sep 24, 2021

By September 23, 2021September 30th, 2021No Comments
Sept 24 Warm Up

Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
3 sets
10/8 Calorie Machine
5 Downdog/Seal Pose Transitions
5 Kipping Knee Raises
10 PVC Pass throughs
10 PVC Overhead Squats

**2. Workout Prep**
With an Empty Bar
5 Snatch Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
3 Squat Snatch

– into –

3 sets (with a partner)
5 Synchro Toes to Bar
3 Overhead Squats (build up to weight)

Sept 24 Whiteboard

Sept 24 Workout

Harley Quinn
Teams of 2
16:00 Amrap
20 Synchro Toes to Bar
20-30-40-50. . .
Overhead Squats (115/80)

Mayhem Ready: Barbell is out, let’s mobilize the arm
If you want all the Ready State has to offer, you can sign up at anytime here:

CrossFit Lynchburg

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