1/12/17

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CrossFit 720 – CrossFit

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Warm-up (No Measure)

60sec kb swings

20 (10 down and back) 30ft shuttle runs

EMOM

12min alternating movements:

1. 8-12 C2B pullups/ Pullups

2. 20 Hollow rocks

Metcon (Calories)

EMOM for 8min:

10sec max effort AB for cals (moitor must be reset, 9 people at this station)

*Begin sets at :0, :20. :40sec*

EMOM

**rest 6min between part B& C or C&B**

E2MOM for 4 sets:

45sec row @90% effort

*rest 1:15*

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