Ballston CrossFit » Friday, November 4, 2016
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Friday, November 4, 2016

Weighted Pull ups
Find Heavy triple
Then, perfrom 2 ME Bodyweight Sets

Fx: 5 x 5 with most difficult band

For Time:
100 Double Unders
75 Push Press 95/65
50 Box Jumps 24/20
*5 burpee penalty every time the bar come out of your shoulder rack position (can’t put the bar down or go to your hang position)

Finisher: Accumulate 4:00 Hold at the top of ring dip position
*Hollow Position
*Palms out

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