 Mr. Austin Strength Clean Deadlift w/ Pause at knee + Clean Pull + Squat Clean 4x1@70% Met-Con6RFT:
4x HSPUs 4x Box Jumps (28/24")
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 Nolan Met-ConFor Time: 250m Row 25x Sit-ups 500m Row 20x Sit-ups 750m Row 15x Sit-ups GymnasticsMuscle-up Progression
3 Sets 5x False Grip Ring Row to Sternum -Rest :30 b/w sets 3 Sets 6x Tight Ring Kips -Rest :30 b/w sets 3 Sets 4x Ring Dips -Rest :30 b/w sets  2016 Crossfit Open is complete. Great job everyone! StrengthFront Squat 5x3@70% Met-Con8min AMRAP 10x Wall Balls (20/14#) 20x Double Unders PostFoam Roll Lower extremities.
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AuthorCoach Erin |
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