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CrossFit Cambridge – CrossFit

Straight Legged Deadlift (5 Sets of 5 with a 4 second descent)

Beat Swings (See Below)

This is the “kip” of our toes to bar or kipping pull ups, or kipping muscle ups. These will be performed on bar ideally.

For those of you who are just starting out, the coach may have you begin on the rings as it’s a bit easier on your shoulders. However, the ultimate goal is using the bar for the beat swings.

Complete 5 sets of 10 beat swings in between your deadlift sets. Focus on keeping that tight hollow/arch body position as you go back and forth.

IIIIFFFF this is “easy” for you then complete 5 sets of 10 chin over vertical plane pull ups. The beat swing should look identical, just with a pull up.

Metcon

Metcon (Time)

3 Rounds For Time:

Run 400M

21 Push Ups

15 Pull Ups

9 Handstand Push Ups

RX+ = Clapping push ups, chest to bar pull ups, and strict handstand push ups.

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