January 2, 2017

CrossFit By The Sea – CrossFit

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Gymnastics

Pull-ups

Take 10 Minutes to Complete:

Three Max Sets of Unbroken Kipping:

A. Chest to Bar

B. Pull Up

C. Pull Up – Engagements

*Set Terminates When Kip is Broken – No Butterfly*

*Record Best Set*

Metcon

Metcon (9 Rounds for time)

Every 3 Minutes for 27 Minutes:

A. 500/400 Meter Row

B. 150 Double Under (Scale: 300 Singles)

B. 20/15 Assault Bike Calories

*Record 9 Times*

Competition Side Work

Front Rack Walk (5 x 60′ AHAP)

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