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Fit 05/24/2018

Posted on by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20 On / 20 Off X 15

Banded PVC Hollow Body Pass Thru

Back Extension

Inch Worms

Gymnastics

Metcon (No Measure)

Skill: Toes To Bar

Beginners: Kipping Straight Leg Above Hip Crease

Intermediate: 4 Sets X Max Equal Reps Toes 2 Bar – 1 Min Break Between Sets

Adv: Establish Max Rep Complex: 2 TTB + 1 Muscle Up – 3 TTB + 2 Muscle Up… ETC… TTB + Pull Up Combo Cool Too

Metcon (Time)

In Teams Of 3

9000/6300m Bike

Every Time You Switch

30 Alt DB Hang Power Clean 50/35#

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