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120313 CrossFit


120313 CrossFit

Main – CrossFit

Warm-up (No Measure)

3 rounds of:
10 KBS
10 Goblet Squats
50 Double-unders
5x Hang Power Snatch + OHS with empty bb
10 Hand-release Push-ups

54321 (AMRAP – Reps)

For reps.
5-min Calorie Row
4-min Box Jumps 24/20
3-min Hang Squat Snatch 75/45
2-min Wall Balls 20/14
1-min HSPU

Muscle-ups (Spend 15-min working on Ring Muscle-ups)

If muscle-ups aren’t ready at the moment, spend 15 minutes working on unassisted pull-ups and bar dips. Use rows and push-ups for more assistance.