CrossFit 8/15

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Stay Strong CrossFit – CrossFit

Warm-up

2 Rounds

400m Run

8 Pushup Shoulder Taps

8 Hollow Rocks

8 SA DB Shoulder Press

10 Goblet Squats

30 sec. Banded Front Rack Distraction (ea. side)

Gymnastics Conditioning

Ring Dips

10 Min. EMOTM:

L1: 7 Banded Push-ups

Rx: 7 Ring Push-ups

Rx+: 7/5 Strict Dips (High Rings)

*Goal is to complete unbroken and maintain a tight midline

WOD

Metcon (2 Rounds for reps)

3min AMRAP

5 Thruster (75/55)

7 Pull Up

-Rest 5min-

3min AMRAP

7 Thruster (75/55)

5 Pull Up

L1 (Jumping PU)

Rx (As Written)

Rx+ (95/65)(C2B Pull Up)