http://southhallcrossfit.com/wod/bat-wings/
Bat Wings
July 10, 2018

South Hall CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

3 Sets

150m Row

6 Single Leg RDL e/s

8 Bent Over DB row

10 Single Leg Glute Bridge e/s

Weightlifting

Deadlift (Heavy set of 4 @ 30X1)

12 MIn

Tempo is @

(3)s Down to floor

(0)s @ floor

(x)plode up

(1)s @ top

for all 4 reps

Metcon

Metcon (Time)

3 Rounds

20 Single-Arm Alternating Dumbbell Snatches 55/35

20 Jumping Lunges

10 Strict Pull-Ups

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