29.11.18

CrossFit 972 – CrossFit

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Metcon

MJ^2: Under the Table (AMRAP – Rounds and Reps)

AMRAPx15

100 Double Unders

35 Cal Row

25 Ring Dips

RX+:Cal Bike

Functional Body Building

Metcon (No Measure)

3 Giant Sets

6 Tempo Horizontal Barbell Rows

10 Tempo Split Stance Good Mornings (5/leg)

12 Tempo Single Arm Seated Banded Pull-Downs(6/arm)

20 Pausing Barbell Hip Thrust

Tempo= 4 second negative, 2sec pause at bottom, normal up