061019 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led Warm-up

Strength Development

Metcon (No Measure)

**Not for time. Focus on proper movement**

2 Rounds

6 Strict Pull ups

6 Strict Ring dips

*Scaling for pull ups

-Seated banded pull down with PVC

-2x Ring rows

*Scaling for dips

-Box dips

-Jump to :03-:05 support on rings

-Ring push ups

Weightlifting

Front Squat

60% x 5

65% x 5

70% x 5

72% x 5 + (as many as possible with perfect positions)

55% x 10

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

18/14 Cal bike

8 Double DB Clean and Jerks 50/35

12 Lateral DB burpees

Categories: WOD

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