Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 12 min cap

10 Iron cross/RO2VS

30 Scissor kicks

15 Reverse crunches

10 Push-ups

:45 Prone pec stretch

40 Band pull-aparts

3 Pull-ups

:30 Dead hang on bar

Metcon (Time)

For time: 20 min cap

10-9-8-7-6-5-4-3-2-1

Bench (115/65)

Sit-ups

Strict pull-ups

30 DU’s

Cash out: 50 Cals

NOTE: The cash out counts towards your time!

Rx+: 135/85

Fire breather: 185/95

Accessory Work

DB bent over row: 3×15

DB Hammer curl: 3x 10-12 (Heavy!)