CrossFit FC East – L.I.F.E.

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Warm-up

6 min AMRAP

Partner 1

Bike Erg or Air Bike

Partner 2

15 Jump Rope Singles (or jumping jacks)

3 Box step ups each side

10 sec Sandbag hold (or wall ball hold)

Metcon (Distance)

20 Min Amrap

P1: 75 Jump Rope

6 Box Step Ups

4 Sandbag/D-ball/Medball Cleans

P2: Accumulate max meters Bike Erg or Air Bike

Acccessory

Mobility

Forward fold

Couch stretch

Lacrosse ball on forearms and hands