8.22.17

 In W.O.D.


CrossFit Mayday – CrossFit

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Warm-up

Run 800m

then

4 Rounds

7 Empty Bar OHS

7 Box Jumps

7 Kip Swings on Rings

Metcon (AMRAP – Reps)

C 3 x ME Muscle Ups

P 3 x 10 Strict Pull Ups

E 3 x Me BB Bet Row @ 60% BW

Metcon (Time)

3 Rounds for Time

15 Toes to Bar

25 Wall Ball

30 Dead Lift

100 M Run
P: 20/14, 135/115

E: Knee Raises, 14/10, 95/65

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