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08.26.2015

CrossFit Worthy – CrossFit

Warm-up

3 Shave and Receive

3 Pull Unders

3 1st Pulls + High Hang Power Clean

3 Hang Power Clean

3 Power Clean

3 Rds:

100m Row/.1M AB

5 Power Clean

5-10 Upper Body Push

10:00 CAP

Metcon

1): Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*Power Clean should be about 40-50%.

*Ring Dips can be scaled to;

Bar Dips,

Banded Dips,

Ring Push Ups,

Push Ups

CAP of 10:00

Gymnastics

HPSU Skill Work – 3:00

2): Metcon (AMRAP – Reps)

EMOM x 10:00

3-5 Strict HSPU

3-5 Kipping HSPU

Strength Accessory

You have 15:00 to get through:

*L-Sit – :20/: 10 x 8

*Handle Carry: 200yds – #90/# 70

*Double Under: 100

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