CrossFit 247 – CrossFit
Movement Prep
8 mins
10 Spidermans
10 Rocking SL
10 Lunge +Step Through
10 Air Squats
100m Run
Strength
4 Sets
100ft Lateral Sled Pull
100m OH Carry
Metcon (AMRAP – Rounds and Reps)
19 min Amrap
7 Thrusters 115/85#
17 Burpees over Bar
27 Box Jumps 24/20″
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