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CrossFit 11/27/2018


CrossFit 11/27/2018

Warm Up:
3 rounds
20 Second Side Plank (ea side)
25’ Handstand Walk (scale w/ 50’ Bear Crawl)
5 Bar Pull Tuck to Invert (scale with 5 Candlesticks w 3 second pause at top)
10 American KB Swings

CNS Prep:
3 Rounds w/ empty barbell
5 Hang Muscle Snatches
5 Hang Power Snatches

AMRAP 10 Minutes
Power Snatches 135/95
EMOM (including 0:00) 5 Bar Facing Burpees
Score is number of Clean and Jerks

Body: Athletic Burpees – American KB Swings 35/25
Scaled: 96/65
Masters: As Written
RX: As Written

Intent- Don’t come out to hot. 10 minutes is an eternity.

RXtra Credit:
3 Rounds (weighted with WB if possible)
10 GHD Sit Ups (scale with parallel GHD Sit Ups)
10 GHD Hip Extensions