Strength: pull-ups
5 sets max strict pull-ups
Met Con: (outside) 4rds
400m run
10 push-ups
10 DB snatches (per side)
10 DB rows (double DBs)
1 min plank
Warmup: 400m run
Then 3rds
10 dislocates
10 scrap retractions
10 kips
Mobility: child, spidey, Samson, chest
Ardor CrossFit is moving to 354 Wilbraham St in Palmer and adding a 24 hour fitness center. Please come on over and check us out. We are...
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