01/11/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Progressive Tabata EMOM

Round 1

:20 Hollow Hold / :20 Superman Hold

:20 DB Goblet Split Squats Left/ :20 Right

:20 DB Sumo DL Left / :20 Right

Round 2

:20 Single Arm DB Hollow Hold Left / :20 Right

:20 DB Front Rack Step Ups Left / :20 Right

:20 DB Russian Swing Left / :20 Right

Round 3

:20 Superman Lifts / :20 V-Ups

High Box :20 DB Front Rack Step up Left /:20 Right

:20 DB Snatch Left / :20 Right

Strength/Skill

SKILL

10:00 Bar Muscle-Up Development & Scaling

Metcon

Metcon (Time)

FOR TIME

50 Alt.DB Snatch (50/35)

30 Single DB Front Rack Box Step-Ups (24/20)

20 Bar Muscle-Ups

30 Single DB Front Rack Box Step-Ups (24/20)

50 Alt. DB Snatch

15:00 Cap — Get as far as you can!

Categories: WOD

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