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CrossFit 285 – CrossFit

Warm-up

General warmup 1 (No Measure)

Row 500m

Shoulder rolls w PVC x 20

3 sets:

10 ring rows

10 pushups (clapping if able)

10 jumping air squats

Metcon

Metcon (Time)

20-18-16-12-10*

KB Goblet Squat, 32/24kg

Push-up

*After each round:

50 Double-unders

100′ Walking Lunge

Metcon (Time)

20-18-16-12-10*

KB Goblet Squat, 32/24kg

Push-up

*After each round:

50 Double-unders

100′ Walking Lunge

Accessory

Metcon (No Measure)

3 Rounds

10 Strict Dips

10 Strict Pull-ups

:20 L-sit Hold (accumulated)
– No bands allowed.

– If you are still developing strict movements perform eccentric “negative” movements as slowly as possible.

– Attempt :10 negatives

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