Friday, November 2nd 2018

Crossfit

A) 4 rounds for quality:

5 strict tempo toes to bar

5 strict negative HSPU (press back up optional)

5 strict tempo ring dip (scale to bar dips)

30 second hollow hold

*3 second negative on each movement

B) 10-9-8-7-6-5-4-3-2-1

power clean (115/75lb)- burpee over bar

Rx-Plus

135/95lb

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