Monday Sept 17, 2018


4 rounds 3 Min AMRAP 7 Pull ups 12 Wall Balls (20/14) 30 Double unders 90 sec rest Pick up where you leave off. Cashout 10 min Handstand Hold Practice

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Weakness WOD

Gymnastics 1) Strict Pull up - 4 sets Regular, Wide, Underhand, Ring 2) 3 Pause push ups - 3 sets 3) Partner Assisted HS hold 4) OTM X 8 odd - Seated Heel taps even - Leg Lift to Post Weightlifting Snatch – 75% x 2 x 2, 80% x 2 x 2 Snatch Pull – 85% x 4 x 3 Front Squat – 75% x 3 x 3 Conditioning 4 Rounds Run or Row 700m Rest 1:15 Run or Row 300m Rest 3:00


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CrossFit BRIO South

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