CrossFit Manayunk – CrossFit

FBB #10

3 rds

down and back reverse sled drag x 2

:45 sec hollow hold

death march+bent over row down and back

push up on db 3111
30 minutes

Corky Ramirez (AMRAP – Rounds and Reps)

12 min amrap

200 m run

10 pull ups(c2b)

5 front squats 205/125

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CrossFit Manayunk – CrossFit

Snatch Segment pull + Hang Snatch (7×1 heavier then last week)


must load to the knee
full 1 second paus at each position

Jay Riemenschneider (Time)

for time (13 min cap)

5 rds

21 burpees

15 strict press 75/55

9 toes 2 bar

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CrossFit Manayunk – CrossFit

Front Rack Lunge (10×10 )


light weight working form and stability

Metcon (No Measure)

7×3 Pull ups negatives

slow as possible controlled negative

Lomez (3 Rounds for time)

3 rds for time

20/15 cals on rower

20 db power cleans

20 db squats

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