Molon Labe CrossFit

Dynamic Warm-up

Strength: Back squats from the rack
5 x 3 moving weight up each round to heavy 5th set of 3
*between sets plank hold 60 seconds

“GWEN”
15-12-9 Clean & Jerks
*Score is weight used for all three unbroken sets.

Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set. Rest as needed between sets.

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