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12.30.2014

Main – CrossFit

Warm-up

With a Tabata timer:

4 Rounds of Hollow Rock on the :20 & Rest on the :10

Then 4 Rounds of Handstand Hold/Shoulder Touches

Weightlifting

A): Weighted Pull-ups (75×5, 85×3, 95×1+; 1:45 rest)

B): Shoulder Press (75×3, 85×2, 95×1+; 2:00 rest)

Metcon

Metcon (Time)

For Time:

Row 1000m

50 PCL 135/95#

40 Wall Ball

30 Pull Up

200 DU

Accessory

NOT FOR TIME! Focus on the movements.

Skill Dev.

10 MU Transitions

10 DHPU

10 Dip

10 Ring Dip

10 Strict MU

10 HSPU

:20/:10×8 L-Sit

5 Rope Climbs

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