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Friday 10.7.16

Perpetual Motion CrossFit – CrossFit

Gymnastics

15-min Skill Work

15 Minutes to work on a skill. Pick one or two and get better!

-Rope Climbs

-Double/Triple-unders

-Handstand/Upside Down

-Bar or Ring Muscle-ups

-Kipping

-Etc.

Metcon

Metcon (Time)

10-9-8…1 reps of:

Thrusters (95/65)

1-2-3…10 reps of:

Pull-ups (Rx: chest-to-bar)

Metcon (No Measure)

EMOM 9

1st: Side Plank Lt

2nd: Side Plank Rt

3rd: Barbell Curls

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