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Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

“Government-Approved Workouts? The Fight Against Fitness Licensing,” – from CrossFit.com

Conditioning:

3 rounds of:

300m Row

20 Box Jumps (30/24″)

10 Single-arm Dumbbell Overhead Squat (50/35)

 

For time

(12:00 cap)

 

Strength:

Find 1-rep max for complex:

Power Clean → Hang Squat Clean → Split Jerk

 

For max load

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Supine Shoulder Stretch – 1:30

Olympic Wall Squat – 1:30

Sink Mobilization – 1:30

 

 

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