Friday

Main – CrossFit

View Public Whiteboard

Warm-up

15 mins

(No Measure)

Dynamic Warm-up

Gymnastics

20 mins

5 Rounds

2 8-sec negative Pull-ups

20 sec Hollow Plank

20 sec weighted box back holds

*One partner works, other rests

*Partner assist with Neg

Metcon

Metcon (Weight)

14 min Alt EMOM

Even – 5 PC (50%) + 30DU

Odd – 6 KB Snatch + 6 Wallballs (20/14)

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