4.7.16

 In W.O.D.

CrossFit Mayday – CrossFit

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Warm-up

ROM Drills

Run 600

4 rounds

BB Complex

85/55

105/75

Skill Work

Strict Pull Ups

3×8 Scap Pulls

3×8 Pull Up Negative

5 sec.

3×8 Pull-hold over bar

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

500 M Row

50 DU

25 Ring Rows

50 Wall balls 20/14

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