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Friday 10/23/15

23
Oct

Friday 10/23/15

CrossFit BattleCry – CrossFit

Deload Week

Warm-up

Exercise specific warm ups

Clean w/ 3 second pause at knee (1×[email protected], 2×1 @40%, 2×[email protected]%, 3×[email protected]%)

Split Press (1×[email protected], 1×[email protected]%, 3×[email protected]%)

Metcon (AMRAP – Rounds)

Hang Pullup Test

Amrap

Rx

15 sec Hang with 1 Pullup

Repeat for as long as possible without dropping off the bar

Scaled

do the same thing on rings with 5 reps of ring rows

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