1.24.17

 In W.O.D.


CrossFit Mayday – CrossFit

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Metcon (No Measure)

8 EMOM

Every Min perform –

3 Beat Swings 1 Pull Upx3

total of 9 Swings and 3 Pull ups in 1 min.

Metcon (Weight)

5×5 WTD Dips

Metcon (No Measure)

8 EMOM

3 Beat Swings 1 Pull Up repeat 2 more times

1 Min = 9 swings, 3 Pull ups

()

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

12 Wall Balls

4 Burpee Over Box 24/20

Rest 2

8 AMRAP

10 Push Press 115/85

7 Cal Row

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