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NEWS

09/11/2017 WOD

By Logan | In WOD | on September 11, 2017

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

AMRAP 10:

— 200m run

— 10 hollow body/Superman complexes

— 10 toe pulls

— 10 Samson stretches

— 10 Cossack squats

— 250m row — legs, lean, arms!

— 10 light kettlebell swings

— 10 dead bugs

— 5 breath handstand hold

— 5 breath support hold on rings

Weightlifting

Deadlift (5 rep heavy)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 box jumps (24″/20″)

20 kettlebell swings (24kg/16kg)

50′ handstand walk*

*If you don’t have handstand walks, you’ll sub 5 wall walks

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