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CrossFit Cambridge – CrossFit

Weightlifting

Back Squat (5 Sets of 8)

Start around 60% and build from there.

Gymnastics

Muscle-ups (See Below)

5 Sets of:

A)Max Muscle Ups (or 10 total)

B)5 Jumping Muscle Ups

C)5 Muscle Up Rows

D)5 False Grip Ring Pull Ups + 5 Ring Dips

*Work in some false grip holds on the rings as well.

Conditioning

Metcon (AMRAP – Reps)

7 Minute AMRAP

3-6-9-12-15-18-21 …

Thrusters (95/65lbs)

Box Jumps (24/20″)

Thruster weight should be on the lighter side (3 to 12 at minimum *MUST* be unbroken).

Intensity is meant to be HIGH on this one.

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