Crossfit 6/26/18

CrossFit 720, CrossFit 720 Foothills – CrossFit

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Warm-up (No Measure)

30sec hard ski or row

3 wall walks each with 5sec hold

5 Kipping swings

8 Scap Pullups

5 T2B

EMOM

EMOM x 12min:

1. 10sec HS hold + 6-8 HSPU Adv: 10sec HS hold + 1-2 Strict HSPU + 4-8 Kipping HSPU

2. 7-10 Strict Pullups Adv: 2-3 Strict C2B + 3-5 Strict Pullups

3. 45sec PVC hold OH w/ hanging KB’s (take from rack 12-16kg/8-12kg)

Metcon (Time)

With a partner Complete:

30/20 cal row or bike (M/F 30)

30 Box Jump overs 24/20″

30 Power Cleans 135/95 Adv: 155/105

30 T2B

30 Push Jerks

30 Box Jump overs

30/20 cal row or bike

30 Box Jump overs

30 Power Cleans

30 T2B

30 Push Jerks

30 Box Jump overs

30/20 cal row or bike

*20min CAP*

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