Condition One CrossFit, Condition One CrossFit 2 – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min

8 Ring Dip

8 GHD Sit Ups

16 Lunges