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CrossFit — August 24, 2021

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2021.08.24

Warm-up
10 alt. lunges w/ twist
10 banded shoulder press
1 rope walk up
6 box jumps / step ups
6 push press
1 rope walk up / rope climb
Push Press (5 x 5)
increase weight across the 5 sets – shoot for a new 5 rep!!
Metcon (Time)
10 / 9 / 8 / 7 / 6 / 5 / 4 / 3 / 2 / 1
burpee box step over (24/20)
1 rope walk up

A+ burpee box jump overs
Masters 60+ start at 8, up down step overs (16/12)
Metcon (Time)
10 / 9 / 8 / 7 / 6 / 5 / 4 / 3 / 2 / 1
burpee box jump over (24/20)
1 rope climb

B+ 20/14 vest
15:00 cap

FYI – burpee box jump overs are ALWAYS box-facing, unless space doesn’t allow

CORE ACCESSORY
3-4 RFQ:
12 weighted dead bugs*
20 hollow rocks
:45 tabletop hold w/ knees 2" above ground
12 alt. downdog toe taps
*hold weight in both hands and extend both arms with each leg