Monday 12.11.17

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Skills

Competitor/Fitness

10:00 EMOM
Odd: :20 Max Muscle Ups or C2B Pull Ups
Even: :30 Max Double Unders

 

CONDITIONING

Competitor

For Time
12 HSPU
15 Back Squats (185/135/65% of OHS)
20 Burpees
9 HSPU
18 Front Squats
20 Burpees
6 HSPU
21 OH Squats
20 Burpees

*Use the same weight for all barbell movements

Fitness

For Time
12 Dumbbell Push Press (50/35)
15 Back Squats (135/95/65% of OHS)
20 Burpees
9 Dumbbell Push Press
18 Front Squats
20 Burpees
6 Dumbbell Push Press
21 OH Squat
20 Burpees

*Use the same weight for all barbell movements

Mobility

Upper Glutes

Blake Holman

CrossFit City Limits, 6613 North Lamar Boulevard, Austin, TX, 78752