http://southhallcrossfit.com/wod/new-era/
New Era
October 9, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

:30 Bike Ascending efforts

10 Reverse snow Angels

5 Push Up 2 Pike
T-Spine Stretch

Wrist Stretch

Metcon

Metcon (AMRAP – Reps)

5 Rounds

1 Min Close Grip Bench Press 135/75

– 15s transition –

1 Min Max Pull-Ups

– 15s transition –

1 Min Max Calorie Bike

– Rest 3:00 –
This is going to be a 30 Min Open Gym Style.

Bench Press – No Bouncing, make contact but this is not a max sternum trampoline.

Rx+ =

155/85 & Strict Pull Ups

Share benches and go hard on the Bike, there is a 3 Min rest, make sure you earn it!

Accessory

Metcon (No Measure)

100 Russian Twist w/ Dumbbell 45/25

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