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04.28.2015

CrossFit Worthy – CrossFit

Warm-up

3x

5 Push ups

5 Ring Rows

5 HSPU

10 Donkey Kicks

Inverse Tabata

Handstand hold or single arm handstand hold

Weightlifting

1): Shoulder Press (5×5; @ 70%; 1:15 rest)

Last set go for more reps if you have it in the tank and they are quality.

2): Pendlay Row (5×5; @ Moderate Weight (+5-10#); 1:15 rest )

Last set go for more reps if you have it in the tank and they are quality. That means DRIVE those shoulders blades together HARD!

Metcon

3): Metcon (Weight)

:20 on/1:00 off x 15 Rds

Air Bike

Rower

KB Swing 124/88#
No counting, just work HARD!

Skill Development

EMOM x 5:00

MU Transitions

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