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92717 DELoaDED Two

27
Sep

92717 DELoaDED Two

J5 CrossFit – CrossFit

People are satisfied to judge things by their own narrow experience, never knowing of the wide world outside.

Warm-up

3 rounds :

10 jumping jacks

8 lunges

6 ring rows

4 push ups

Mobility

2 min t spine smash

1 min 1 min calf roll each

Specific warm up

demo and warm up through the range of all movments

GOLD: Metcon (Time)

for time

120 dubs

60 ctb

60 hang power snatch 95/65

120 dubs

17 min cap

SLVR: Metcon (Time)

for time

100 dubs

50 pull up

50 hang power snatch 75/55

100 dubs

17 min cap

BRNZ: Metcon (Time)

for time

100 singles

50 ring row / banded

50 hang power snatch 45/35

100 singles

17 min cap

TEAM: Metcon (Time)

for time

120 dubs each

120 ctb pull up

hang power snatch 95/65

120 dubs each

RELAY

17 min cap