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180626

26
Jun

180626

Announcements

Sign up for the Row Raiser 7/7
https://www.eventbrite.com/e/row-raiser-2018-tickets-45491600602

CrossFit Pally – CrossFit

Warm-up

A.: Turkish Get Up (10 each arm )

Weightlifting

B.: Bench Press (4×3)

C.: Bent Over Row (4×8)

Use DB here, feel free to superset these with bench

Metcon

Metcon (Time)

For time:

50-40-30-20-10 ab mat situps

2-4-6-8-10 pull-ups

5-4-3-2-1 ring dips
RX+ do strict pull-ups and strict ring dips