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03.28.18

27
Mar

03.28.18

CrossFit Live Loud – CrossFit

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WORKOUT BRIEF

(3 min)

General Warm Up

6 mins of Tic Tac toe

https://www.youtube.com/watch?v=7dcJ5viIRXc

Specific Warm-up

(15 mins)

2 rounds:

6 goblet squats

6 Box step ups

6 Box ups at lower weight

6 single arm rus kb swing

3 ring dips

1 bar mu

Progression for bmu

https://youtu.be/rw-shIdtF4g

Beginners will do chest to bar with barbell on rig for 3 reps

Metcon (Time)

(35 min time cap)

50 goblet squats 53/35

40 BJO 24/20

30 Russian single arm KBS 53/35

20 Ring dips

10 BMU