10/18/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds: 60 ft farmers carry (12,20kg) 5 Pvc OHS 10 Tuck Jumps 15 Scalp Pull Ups 20 sec. Handstand Holds

Skill

Warm-up (No Measure)

5 X 100m Row Sprints

Metcon

Metcon (Time)

3 Rounds 15 ring dips 20 Overhead Squats (65,95) Adv (95,135) 25 Ball slams (20.30) EMOM 3 burpees

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