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CrossFit — August 11, 2021

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2021.08.11

Warm-up
10 scap pulls
8 kip swings
6 ring rows
4 push ups
10 banded good mornings
8 alt. box step ups / box jumps
Metcon
15:00 alt. E:90MOM
A) 5 strict C2B pull ups*
B) 5 :03 ring dip negatives**

*add weight if these are too easy for you!!
**start at a lock-out at top and lower to 90 in :03 or slower – keep the rings in tight!!
Metcon (Time)
For Time:
100 alt. box step ups (24/20)
75 deadlifts (155/105)
50 box dips

A+ 185/125 deadlift
Masters 60+ 16/12 box, 95/65 deadlift
Metcon (Time)
For Time:
100 box jumps (24/20)
75 deadlifts (185/125)
50 ring dips

B+ high ring dips
partition as desired
18:00 cap