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NEWS

08/10/2017 WOD

By Logan | In WOD | on August 10, 2017

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

AMRAP 10:

— 250m row

— 10 sit-ups

— 10 Supermans

— 10 hang power cleans (empty bar)

— 10 push press (empty bar)

— 10 good mornings (empty bar)

— 10 banded pass throughs

— 10 banded pull aparts

— 10 beat swings

— 10 breath handstand hold

Metcon

Metcon (3 Rounds for reps)

AMRAP 6:

25 burpee buy-in, then:

3 handstand push-ups

9 deadlifts*

*Rx = 185/125

*Rx+ = 225/150

– 5 min rest –

AMRAP 6:

25 burpee buy-in, then:

3 toes to bar

9 box jumps (24″/20″)

– 5 min rest –

AMRAP 6:

25 burpee buy-in, then:

3 bar muscle ups

9 cleans*

*Rx = 115/75

*Rx+ = 155/105

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