CrossFit Weddington – CrossFit

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Warmer (No Measure)

3 Round NFT

10 Squats

10 Push-up

10 ABMAT

100m Run
Scorpion

Wall Angels

Push Press (3 EMOM fro 9 min @ 65%)

Strict Pull-up

Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is reps from best set. Any grip no kip…

Metcon (AMRAP – Reps)

12 min Alt EMOM

E: Row 12/10 Cal

O: Max Ring Dip

Metcon (Time)

10-20-30

ABMAT

DU

then 400m Run