2/20/2014

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds
150m row
5 pull-ups
10 skaters
3 wall walks

Gymnastics

Rowing (Row 500m, Run 400m w/6 min time cap x 3 )

Row 500m & Run 400m with 6min time cap, remaining time is the rest. Complete 3 rounds.

Metcon

Metcon (AMRAP – Reps)

EMOM for 10min
Odd: 10 pull-ups, Adv C2B
Even: 5 Hang Squat Cleans (115,75#) Adv(155,105#)

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