09/13/19

CrossFit 26 – CrossFit

Metcon

Metcon (Time)

Interval Chipper

2:00 Work, 1:00 rest until finished

For Time:

50 Double unders

50 Wall ball shots (20lbs/14lbs to a 10’/9′ target)

50 Double unders

40 Chest to bar pull-ups

50 Double unders

30 Back rack reverse lunges, alternating (135lbs/95lbs, bar starts from floor)

50 Double unders

20 Hang power clean and jerks (135lbs/95lbs)

50 Double unders

Cap at 22:00

Cool Down

Metcon (No Measure)

5:00 Row, bike, walk, run easy

Bench/Box Shoulder Sequence

2 Rounds

0:30 Shoulder Extension

0:30 Butchers Block

0:30 Hands on box/bench

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