Wednesday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP 5

5 scap pull ups

7 barbell good mornings

10 deadbugs (5/5)

:30 OH Plate Hold

Strength

Metcon (No Measure)

EMOM x 12

Min 1- 6 RDL (3111) (moderate)

Min 2- 6/6 Half Kneeling DB Strict Press (35/20)(25/15)

Min 3- 3-5 strict pull

*Strict pull options

-Strict Pull Up

-Strict C2B

-Banded Strict PU or C2B

-Pull Up Negative

-Deep Ring Row

Metcon

Metcon (Time)

For time

21-15-9

DL (135/95)(95/65)

Pull Ups

Into..

12-9-6

S2O

C2B

*15 min cap
RX+

C2B first section

BMU second section

155/105

Scaled

RR

Banded Pull Ups

Less weight