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11/8/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

4 Rounds:

5 Kip Swings + 1 RMU / PU

20 Push-Up Shoulder Taps

8 Squat w/ Thoracic Rotation

5 Yoga Push-Ups

:30 Row

https://youtu.be/9rWycDzEC7Q

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.