Friday WOD

CrossFit 201 – CrossFit

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Black Friday WOD

Warm-up

Lax Ball Hip Mash

2 Rounds

1 minute machine

10 Groiners with reach

10 Single Leg Glute Bridges (per side)

10 1 1/4 Squats with Barbell

10 Kip Swings

Back Squat

Metcon (No Measure)

Back Squat (7 x 3)

28 minutes EMOM:

Min. 1) 3 Back Squats (Heavy as possible)

Min. 2) Pulling of Choice

Min. 3) 15/12 Cal Row

Min. 4) 15 American KB Swings 70/53

Pulling options:

1.) 15 Pull-Ups

2.) 5 Weighted Pull-Ups

3.) 3-5 Unbroken Muscle Ups

4.) 2 Rope Climbs or 1 Legless with no jump
* You can climb a little on the back squat, but ideally the same weight the whole time.

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