In W.O.D.

CrossFit Mayday – CrossFit

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Skill Work

3×6 Bar Hollow Rock/Arch

3×4 Bar Hollow Rocks into Pulls

3 Sets – Use box to practice Jumping Bar Muscle Ups


L1: On floor- Hollow hold, Superman Hold

PVC w Band on Bar – 3-8 Straight Arm Pull Downs

Jumping Pull Ups with Negatives

Metcon (AMRAP – Rounds and Reps)


400 M Run

15 Pull Ups

15 Toes to Bar

10 Over Head Squats 95/65
L1: 300 M Run, Barbell Bent Row 75/55, V-Ups, PVC OH Squats

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