Transcona CrossFit

Friday Aug 30, 2019

15 mins Play time w/ Bar Muscle Ups Skill Work | Pull Up Skill Work

BMU’s: Kipping/ Box/ Band

Pull Ups: Kipping/ Pull Up Negatives/ Plank 1 min/ Hollow Holds 1 min/ DB Rows 4-5 per arm HEAVY

Stayin’ Alive

21-15-9-15-21

Thrusters (135/95 | 95/65 | 75/55)

GHD SIt UPs/ Anchored Sit Ups

Cal Row

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