Mon

Main – CrossFit

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M-1: 2k Row (Time)

Max Effort 2k Row

M-2: 3 x 3 sn + oh (Build over sets ; focus is speed and lockout)

3 power snatch + 3 OHS

Competition WOD

C-1: Metcon (No Measure)

Treat today as a recovery / light day

Row 500m x 8 ; rest 1 b/t

C-2: Skill work (No Measure)

Take 10-12 min and work on a gymnastics skill….HSPU / dips / pull ups / MU / bar MU

Categories: WOD

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