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CrossFit 11/21/2017
Warm-up
CrossOver Symmetry Protocol

500/400 M Row

2 Round
8/Side Kneeling Bottom Up KB Press
2 Wall Walk
5 HS Kick Up
10 Sec HS Hold
Gymnastics
Metcon (AMRAP - Reps)
3 Round

Set 1 - 20% of Benchmark Reps
Set 2 - 16% of Benchmark Reps
Set 3 - 12% of Benchmark Reps

Rest 2:00 Between Rounds
*Scale to Pike Push Up or Pike Push Up w/toes on box
*Percentages based off of total HSPU performed last Tuesday
*Rest as little as needed between sets, and shoot to keep sets unbroken
*Score total HSPU performed
Metcon
Metcon (Time)
5 Round on 4:00 Interval

10 T2B [15]
15 Deadlift (135/95)[185/135]
12 Burpee Over Bar
Score slowest round
 
 
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