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Justin Johnson Deadlifts at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge


2 Rounds:
Side-Butt
Hip Opener

Workout of the day for Wednesday, April 27th, 2016:

5 Rounds:
260M Run
20 SandBag Front Rack Lunges
20 Box Jumps

Then:
3 Rounds:
20 Tire Flip (Or Power Clean @ 60% 1RM)
15 Burpee

“After Party”
3 Rounds:
200M Fat Grip Farmer Carry
Max Set Fat Grip Pull-Ups

Sweat Session Workout for Wednesday, April 27th, 2016:
8 min AMRAP:
5-10-15-20
Box Jump
Dumbbell Thruster

8 min AMRAP:
5 Strict Pull-Up
10 See The Light Sit-Up
15 Side-Butt Air Squat

8 min AMRAP:
10 KB Lunge
2 x 25 yard Sled Push