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03/04/2015: rope climbs

3
Mar

03/04/2015: rope climbs

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

200m jog

10 REPS

– arm circles

– wrist warm up

– push ups

– sit ups

– ring rows

Gymnastics

Pull-ups (5×3 strict weighted pull ups )

Mod:

Strict bodyweight pullups

bent over rows heavy

Metcon

Metcon (Time)

4 RFT

3 rope climb

30 HR push ups

30 V-ups

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