051815
- turnrowcrossfit
- May 18, 2015
- 1 min read
Dynamic Warmup
20 strict pullups
20 hanging windmill
3 x 20 sec ring support
9 min EMOM:
0-3: 4 Clean Pulls @ 110% 1RM PC
3-6: 2 PC + 2 FS @ 80% 1RM
6-9: 1 PC + 2 FS @ 90% 1RM
Metcon:
For time:
10-9-8...1
Hang clean & jerk (95/65)(65/45)
Knees to elbow
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