CrossFit Weddington – CrossFit

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EMOM for 7 min of Fun (No Measure)

10 Double Unders or 14 Singles

3 Strict Pull-up

5 Push-up

7 Squat
Then:

Sampson Stretch

Scorpion

Banded Complex

Push Jerk (12 min to Reach a Heavy)

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…

Jumping Bear (AMRAP – Rounds and Reps)

10 min AMRAP

3 Bear Complex 95/65

20 DU

Complex must be unbroken. Rest before each complex. If you drop the bar you must start over. Rx+135/95

Metcon (No Measure)

3 Rnd NFT

1 min Plank

20 Banded Crunch