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CrossFit Cambridge – CrossFit

Weightlifting

Back Squat (4 Sets of 4 – Building)

Gymnastics

Muscle-ups (See Below)

4 sets of ‘X’

‘X’ = the most difficult/benefical muscle up variation you can complete today.

Whether that means strict, kipping, banded transitions, muscle up rows, box transitions, jumping, false grip holds, false grip ring pull ups/ring dips etc. Talk with your coach to come up with a plan.

Conditioning

Metcon (Calories)

20 Minutes to Complete:

30 Pull Ups (2:00)

Row 30/23 Calories (5:00)

30 Handstand Push Ups (7:30)

Row 30/23 Calories (10:30)

30 Ring Dips (13:30)

Row 30/23 Calories (16:30)

30 Toes to Bar (19:00)

As Many Calories As Possible in Remaining Time.

RX+ is 40 of each movement (with C2B pull ups).

*If you would like to substitute the row for a bike, complete 20/15 calories on the bike.

**Score is total calories you gain in the last row.

***You MUST move on to the next movement at the time specified in brackets.

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