Monday, December 16th 2019

Crossfit

A) 9 minute alt EMOM:
1) 3-6 strict pullups + 3-6 kipping pullups
2) 8 weighted bent over barbell rows with 1 sec pause at top of contraction
3) 10-15 banded lat pull downs

B) 4 rounds for time of:
15 thrusters (95/65lb)-20 pushups-25 russian kb swings (53/35lb)-30 lateral bar hops

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