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16
May

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Announcements

SATURDAY MAY 19 – EMMA’s Last NJ WOD 10 am Farewell

SUNDAY MAY 27TH ANNUAL MURPH WOD

MONDAY MAY 28TH 9/10 CLASSES ( MEMORIAL DAY )

June 23 PUNK ROPE DOUBLE UNDER SEMINAR 9 am – 11:30 am

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

KB Clean (4 x 5 across AHAP)

Unilateral Hip Extension (4 x 8/side)

from the GHD – add plate across chest or BB on back

Bent Over Row (4 x 8 across @ 21X1)

SUPER WITH HIP EXT.

side to side pull-ups (4 X 8)

SUPERSET WITH 1/2 KNEELING REVERSE WOOD CHOPPER 4 X 10

THEN TRX UNILATERAL ISOMETRIC ROW 4 X :30 ON/:30 OFF

Metcon

Metcon (Time)

5-10-5 CONE DRILL

6-10 ATTEMPTS – SCORE THE FASTEST

Metcon

Metcon (Time)

B-Fit

1) bent rows

2) 300m row

21 DB Snatches 50/35

21 abmat sit-ups

400m run

15 snatches

15 sit-ups

.5 mile air bike

9 snatches

9 sit-ups

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