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12.09.2014

Main – CrossFit

Warm-up

With a Tabata timer:

4 Rounds of Hollow Body on the :20 & Superman on the :10

Then 4 Rounds of Handstand Hold/Shoulder Touches

Gymnastics

E:30 x 5:00

3-5 T2B

Weightlifting

A): Weighted Pull-ups (3×5; @ BW; E1:30)

B): Shoulder Press (5×3; @ 65%; E1:30)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3:00

A1) 15 Cal Row

A2) HSPU

Rest 3:00

Repeat 4x

Accessory

Play time:

5x

40ft Cart wheel

40ft Handstand walk

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