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TUESDAY 11.10.17

crossfit-games-concept-rower
MOBILITY and MAINTENANCE

S1. Band Assisted Lats
S2. Lacrosse Ball Anterior Delt/Chest
S3. Coaches choice
STRUCTURAL BALANCE/SKILLS
1 Heavy Turkish a Getup each arm
3 Single arm Press each arm
5 Single leg Deadlifts each leg
10m HS Walk or 10 Shoulder Taps each side (20 total)
3 Rounds
MET-CON (TIME)
PERFORMANCE
Buy In: 500m Row
5 Rounds:
12 Toes 2 Bar
9 Push Press 40/30
6 Strict Handstand Push-ups
Cash Out: 500m Row
FITNESS
Buy In: 400m Row
5 Rounds:
12 Toes 2 Ring
9 Push Press
6 Handstand Push-ups
Cash Out: 400m Row
FINISHER
Airbike with Partner Max Cals
30:30
5 Rounds
WORDS TO LIVE BY

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