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09.29.2015

CrossFit Worthy – CrossFit

Warm-up

4x

5 Z-press

5 Half Kneeling Supine Row

10 Psoas March

10 Kip Swings

Weightlifting

A): Weighted Chin Ups (3 x 5+; E2M)

B): Push Press (55×10; 65×8; 75×5+; E2M)

Metcon

C): Metcon (AMRAP – Reps)

OTM x 12:00

odd- 5-10 Ring Push Ups + 20 DU

even- 5-10 Strict T2B + 5 Prone Dislocates

Strength Accessory

*Seated Supine Rowing; 3×8+

*Single Leg RDL; 3×5/5

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