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12.7.18

6
Dec

12.7.18

CrossFit Live Loud – CrossFit

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Warm-up

2 rounds:

10 cat/cow https://youtu.be/YezV-tQF3K8

:30 Deadbugs https://youtu.be/UR_lWjVpfAM

:30 Kettlebell Goblet hold

10 Banded Good Mornings

Metcon

Metcon (Time)

5 RFT:

10 RA Hang DB Snatch

30 DU

10 LA Hang DB Snatch

30 DU

rx+: (70/50)

rx:(50/35)

Scaled: (25/15)

LFBC:

3 RFT

As written but with light weight and 60 singles.

Strength

2 rounds:

8 elevated ring rows

1:00 Side plank

10 GHD Hip Extenions https://youtu.be/7X075Hrl5lE