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CrossFit 4/17/2018

16
Apr

CrossFit 4/17/2018

Gymnastic warm up :
2 rounds for quality
15 Band pull aparts
10 Push up
5 Ring Y Raise
50ft Bear crawl
5 Inch worm to hollow hold

Butterfly Pull Up Progression:
3 rounds for quality
8 ring row (foot elevated on box)
30 second chin over bar hold/ 5 pull up negatives
20 sec L hang (scale with knee tuck)

Strength:
2 attempts to find max strict pull up
Scale with max chin over bar hold or max ring row @3010 tempo

WOD:
4 minutes AMRAP
200m run buy in each round
Then ARMRAP
8 burpees
4 chest to bar pull up

Rest 2 minutes x 4 rounds

Scaled: ring row
Masters: pull up
RX: as written

Intent: Rounds should be identical, pace the run and be unbroken on pull ups.