08/12/2019

CrossFit Manayunk – CrossFit

Warm Up #21 (No Measure)

10 minutes

10/8 cal bike

10 jumping lunges (explosive)

:30 bottom squat hold

Monday Mix # 10 (3 Rounds for time)

for time running clock

0-17 min

70 Hr Push Ups(35 hspu)

60 1 arm db hang split snatch (must alt legs and arms)

50 wall ball

40 Hang Power Cleans 135/95(185/105)

30 pull ups (15 ring mu)

rest 3 min

20-35 for time

10 rds

9 burpees

9 deadlifts 185/120 (225/155)

no rest if dont complete

35- 42 min for time

10 squat cleans 185/120 (225/155)

100 dubs

10 squat cleans

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