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08.03.18

2
Aug

08.03.18

CrossFit Live Loud – CrossFit

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Metcon (Time)

3 Rounds

Rx+

9 bar muscle ups

30′ handstand walk

35-45-55 air squats

30′ Handstand walk

rx:

5 banded bar mu or hips to the bar kips

rest as rx+

Bootcamp:

4 strict pull-ups

30’stiff leg bear crawls

35-45-55 air squats

30′ Stiff Leg bear crawls

General Warm Up

https://youtu.be/j5y4l6w0Ta0

1 round:

20 PVC pass throughs

20 scap pushups

60 sec handstand hold fully stacked

20 shoulder taps

Specific Warm-up

1 round

5 kip swings

5 donkey kicks

1 round

1 Bar MU

1 Handstand walk attempt