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Check out Julie's Testimonial at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

We love our RARE Community and all the reviews they leave us.

And it's always awesome to see someone who's visited your facility

leave you a review like this one.

Thank you Julie!

Warm UP

Bear Crawl length of rig

Inch worm half length of rig

Explosive squat jumps half length of rig

10 Box Step Ups

10 Press 45/35

8 wall walks or lateral wall walks

3 x Snatch Progresson



A) Strict HSPU (kipping/box/or strict press)

10 Minutes to complete below work


Rest 1 min


Rest :45


Rest :30


Rest : 15



B) For Time

20 P. Snatches (115/80) (95/60) (75/40)

20 Box jumps

20 OHS

20 Box Jumps

20 Squat Snatches


C) Midline


20 Russian Twists (weighted)

25 Abmat Situps same weight used for Russian twist(level up GHD situp, non weighted)

1:00 plank hold

20 Empty Barbell Good mornings

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