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Friday, November 23rd 2018

Crossfit A) 12 minute alternating skill EMOM: 1) 30 second handstand hold + one 3 second negative or 3-5 strict HSPU 2) 5 strict toes to bar + 10-15 second L-hang 3) rest B) 3 rounds for time: 30/25 calorie… Read more »

Posted in | Comments Off on Friday, November 23rd 2018

Sunday, September 16th 2018

Benchmark WOD 30 ring muscle ups for time *Or 60 pullups + 30 ring dips *15 minute time cap  

Posted in | Comments Off on Sunday, September 16th 2018

Wednesday, May 23rd 2018

Crossfit A) 6x200m sprint Walk back to start B) 15 minute alternating EMOM: 1) 3-7 ring MU or 10-15 chest to bar pullups 2) 5-6/side heavy single arm db OH squat 3) rest

Posted in | Comments Off on Wednesday, May 23rd 2018