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4.23.18

22
Apr

4.23.18

CrossFit Live Loud – CrossFit

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Metcon (3 Rounds for reps)

AMRAP 4

10 Front rack lunges 95/65

30 jumping jacks

Rest 1 min

AMRAP 4

8 Front rack lunges 115/80

50 jumping jacks

Rest 1 min

AMRAP 4

6 Front rack lunges 135/95

70 Jumping jacks

General Warm Up

12 min emom

Even- 6 banded air squats (band around things) 6 inch worms with pushup

Odd-

5-8 tempo ring row 1 count up and 3 count down

Specific Warm-up

1 round

4 lunges with body weight

8 jumping jacks

Do this until athletes have built to their weight used for the metcon

Skill

Free handstand holds