27 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

10m low bear crawl

8 talk kneeling bottom up KB press

10m duck walk

8 crab hip bridge

Metcon

Metcon (Time)

Buy in

2k assault bike (1k each)

3 rounds

30 deadlift 245/175. Teens 175/125

100 double unders

5 rope climbs

Cash out

1k row (500m each)
But in and cash out must be separated as written

Remaining reps may be partitioned as necessary

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