05.12.2019

BeltsvilleCrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

“Holy Cow”

AMRAP-20

Rx

5 Wall Balls (20/14)

3 CTB Pull-ups

1 Power Clean (165/105)

Mod

5 Wall Balls (14/10)

3 Assisted Pull-ups

1 Power Clean (65/55)

Accessory Work

Metcon (No Measure)

EMOM-10

Min1: 45-sec Plank

Min2: 10 Toes-to-Bar

Min3: 20 Romanian Twist (25/15 Plate)

Min4: 10 Weight Sit-ups (25/15)

Min5: 5 Burpees

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