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01/14/2015: MUSCLE UPS…GET THE SKILLS

13
Jan

01/14/2015: MUSCLE UPS…GET THE SKILLS

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

– arm circles

– PVC pass throug

– toes touches

– banded good mornings

– WTF

– sit-ups

– Burpees

STRENGTH:

4 rounds of 5 strict pull-ups

or

– one arm bend over DB rows on benches minimum 30#s per arm

Metcon

Metcon (Time)

12-9-6

DL 220/315

MU

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