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CrossFit Cambridge – CrossFit

Weightlifting

Back Squat (4 Sets of 6)

These are all working sets and should be over 70% of your 1RM.

Gymnastics

Muscle-ups (See Below)

4 Sets of:

A)Max Muscle Ups (-2)

B)5 Banded Transitions

C)5 Muscle Up Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Run 1 Lap

20 KB Swings (32/24kg)

KB should be on the heavier side, will probably get difficult to keep UB. The run counts as “one rep”.

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