December 16, 2017

779 Susquehanna Ave, Franklin Lakes, NJ 07417 // P: 201.485.8800 // info@crossfit201.com

Tuesday

November 28, 2017

Athletes,

The WOD for Tuesday,  November 28, 2017 will be

 

Hanging L-Sit Holds
20 seconds x 5 rounds
(30 seconds rest between rounds)

Strict Dip
5-7 reps x 5 rounds
(30 seconds rest between rounds)

Ring Support Hold
15-20 sec hold x 4 rounds
(30 seconds rest between rounds)
*Hold top of ring dip position. Turn rings out.

Then

4 Rounds
4 Power Cleans
4 Front Squats
4 Shoulders to Overhead

RX 205/145

Linchpin Test 7

*To scale, use 75%-80% of your push jerk.

Come Get Some More!

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