SAT MARCH 16, 2019 - CROSSFIT

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“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali

Warm-up

2 Rounds
30 Second Hollow Hold
10 Arch to Hollows
5 Inchworms with a Push-Up
200 Meter Run
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Clean Complex Warm-Up:
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans

Metcon

Metcon (Time)

"Apollo 11 "
Teams of 2:
1 Mile Run
60 Power Cleans (135/95), 60 Toes to Bar
50 Power Cleans (155/105), 50 CTB Pull-Ups
40 Power Cleans (185/125), 40 Bar Muscle-Ups
400 Meter RunTime Cap: 35:00

Cool Down/Mobility

Start getting hyped for next week's potluck party for the final Open Workout: 19.5!

 

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