7/24/2014

Main – CrossFit

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(No Measure)

2 rds
25 double unders
10 KB swings
10 Goblet Squats
20 sec handstand hold

Skill

EMOM x 5
-30 double unders (scaled=30 sec am rap of attempted du)
-remaining time KB swings (24,16kg)

Metcon (AMRAP – Rounds and Reps)

12 min Amrap
2 Muscle ups (scaled=5 RR, 5 dips)
4 HSPU
6 KB Snatches (24,16kg) Adv(32,24kg)
12 Med Ball Cleans (20,14#)Adv(30,20)
24 OH Lunges w/ med ball

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