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CrossFit 4/4/2018

3
Apr

CrossFit 4/4/2018

Gymnastics Warm Up:
3 rounds for quality
15 band pull apart
15 overhead band pull aparts
10 scap Push Up
10 Floor Facing angels

Central Nervous System Prep:
3 rounds for quality
6 Half Kneeling Single arm press @2020 (each side)
2 TGU (each arm)

Strength
E(other)MOM x 6 rounds
6 Bench Press (sets 4-6 at same weight)
Scale to Dumbbell Bench or floor press if limited benches.

WOD
AMRAP – 8 Min
12 Russian KB Swing
8 Thrusters

Scaled: 35/25- 65/45
Masters: 55/35- 75/55
RX: 55/35- 95/65

Intent: Keep the weights light and get lot of reps here. No room to rest in this workout.

Gymnasty Extra Credit:
4 rounds for quality
8 dips @2020
8 elevated ring rows @2020