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Gymnasty

August 10, 2019 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500m

3 Rounds:

10 Scap Pull-ups Video

5 Inchworms Video

3 Strict Toes to Bar

2 Rounds:

8 Push-ups

4 Strict Pull-ups

200 Meter Run

Weightlifting

Metcon (Weight)

Build to Heavy 10-Rep Thrusters

WOD

Metcon (Time)

Qualifier Track

5 Toes to Bar

4 Bar Muscle-ups

3 Toes to Bar

2 Bar Muscle-ups

Open Track

5 Toes to Bar

1-2 Bar Muscle-ups

3 Toes to Bar

1-2 Bar Muscle-ups
SUBSTITUTIONS

Toes to Bar

Reduce Reps

Bar Muscle-ups

Reduce Reps

Chest to Bar Pull-ups

Chin Over Bar Pull-ups

Odd Object Condition

Odd-Object Conditioning

3 Giant Sets:

100 Meter Single Arm Farmers Carry

200 Meter Sled Drag

Rest 2 Minutes Between





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