CrossFit South Rockland

Tuesday, October 11, 2016

Tuesday Week #10 TEST WEEK

Gymnastic #3 Warm up
-7x strict CTB pull ups
-3x P-bar swing complex (3 swings/2 dips)
-Bucket work 5x wipers or 5x round the clock
-From headstand/ press to handstand x3
-Negative bar muscle ups x3


CrossFit Games Open 11.2
15 minute AMRAP
9 Deadlifts w/100 m/155
12 Push-ups
15 Box Jumps w/20 m/24

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