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03/01/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

coaches choice

Strength/Accessories

Metcon (No Measure)

10 EMOM alternating

5 bench press @ 80%

10 strict pull-ups
if you can’t do strict then

work on holds and lowers

for 4 reps

Conditioning

Metcon (2 Rounds for time)

3 rounds for time

15 T2B

7 Muscle ups

15 KB swings 24/16

rest 5:00

3 rounds for time

15m HSW

15 HSPU

15 V-Snaps
scaling…

Muscle ups – strict C2B or Strict pull up or pull-up

HSW – 30 shoulder taps

HSPU – AB mats or 30 sec hold