Thursday WOD

CrossFit 201 – CrossFit

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EMOM 10 minutes

Even minutes:

:15 hollow hold + 5-10 toes to bar

Odd minutes:

:15 arch hold + 5-10 toes to bar

*Maintain your kip, avoid double kipping between reps.

*Double Kip = no rep 😉

*Scale to knees to parallel if you don’t have a proper kip.

*Stay with the same number of T2B all sets, don’t start out with 10 and drop

with every round. Stay CONSISTENT.

*Score = total number of toes to bar

Metcon (4 Rounds for reps)

4 Rounds for max reps

1) Calorie Row

2) Double Unders

3) Abmat situps

4) Ring Rows

5) Box Jumps

*RX Ring Row = feet elevated on box same height as rings. Make contact with your shoulders on every rep.

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