1/10/17

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CrossFit 720 – CrossFit

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Warm-up (No Measure)

90sec Jump rope singles Alternate single leg E5 reps

2-4 Ball ups

3 Wall walks

Gymnastics

Handstand/ Handstand walking drills (10min to complete)

A1. Accumulate 60sec free standing handstand (scale: one foot on wall)

A2. Accumulate 100ft handstand walk forward/ 360 Box walk x 6 (3&3)/ Partner assist forward walk/ 6ft lateral walk w/ wall assist x 8 (4&4)

B. EMOM for 5 sets: 30sec HS hold w/ 1 HS pushup E10sec (3 total Emin) Adv: strict HS pushup

Metcon (AMRAP – Reps)

7min AMRAP:

300 Double unders (scale: 4min practice)

Max T2B

**@7min mark begin next workout for time**

Metcon (Time)

100Ft DB walking lunges 45/25

50 Box jump 24/20″

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