Chief

Lithium CrossFit – Lithium Reboot

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Warm-up

Medball Clean Drills

Start with ball on ground between feet. Feet hip width/squat stance.

1. Stand and pop hips/shrug shoulders. Arms stay straight. x5

2. Add elbows high and outside – scarecrow. x5

3. Add muscle clean (elbows through and catching at chest) x5

4. Add 1/4 drop, 1/2 drop full drop into squat after hips are popped. x5

Metcon (No Measure)

Medball Chief

3 Medball Cleans

6 Push-ups

9 Air Squats

AMRAP in 3 minutes

Rest 1 minute

5 Rounds

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