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09.24.18

23
Sep

09.24.18

CrossFit Live Loud – CrossFit

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General Warm Up

Warm-up (No Measure)

EMOM 8

Min 1-30/20 cal row or bike. Max air squats with remaining time

Min 2- Rest

Athletes will partner up and while one rests the other works.

Specific Warm-up

Back squats

5×3 (21×1)

Same weight across the board

Should be something that pushes you

Metcon

EMOM 14

Rx+

Min 1- 14 burpees over the bar

Min 2- 10 Back squats (155/105)

Rx

Min 1- 10 burpees over the bar

Min 2- 10 back squats (115/80)

BC

Min 1- 10 burpees

Min 2- 8 Back squats

All weight will be on the floor.

Skill

Handstand walk.

Athletes will partner up and work on Handstand walking or simply doing freestanding Hand stands.