03/11/2019

CrossFit Manayunk – CrossFit

Warm Up # 14 (explode) (No Measure)

10 min continuous pace

10 cals rower

15 pause squat jumps(pause at 90 degrees)

10 double kb cleans

30 dubs

Power Clean + Jerk (em(2)otm for 20 minutes 5+5 burpees @ 68%)

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
scale MU to 60 pull ups

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