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CrossFit WOD – Tuesday July 28th, 2020

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Warm-up (No Measure)

3 ROUNDS

:45 Row

10 Slam Ball Deadlift

5 Push-Up to Pike

5/5 Single Arm Slam Ball Press

Following the warm-up, review the movements for the EMOM. After the EMOM we will review the HSPU and scaling options.

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 10/8 Cal Row for Quality

MIN 2 – 2-3 Wall Walks or 3-5 HSPU Negatives

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Handstand Push-Ups/ Hand Release Push ups

30 Slam Balls (30/20)|(20/10)

15 Handstand Push-Ups/ Hand Release Push ups

25/20 Cal Row

(Score is Time)

CFP Mobility

https://vimeo.com/440933762/e30ba58572