070919 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 positions**

4 Rounds

:15 HS Hold

3 HSPU

1:00 Rest

*Scaling for HS Hold

-Double DB hold OH

-Pike off box/bench

-3 Wall walks

**No one is to do a HS hold facing the wall!**

Weightlifting

Push Press

65% x 4

85% x 1

68% x 4

85% x 1

72% x 4

85% x 1+

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min Amrap

60 Double unders

9 Double DB Thrusters 50/35

11 Deficit DB push ups

Categories: WOD

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