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12/216

1
Dec

12/216

CrossFit Winter Park – CrossFit

Warm-up

200m Run then 3rds of:

10 Glute Bridge w/ Kickout

10 OH KB Lunge Step (5R/5L)

Strength

Back Squat (4×80, 3×85, 2×90, 2×95%)

Metcon

Here is the workout in it’s entirety. I will separate each section for scoring down below.

For the mile- it’s to the CROSSWALK that goes into the Post Office. Do not stop short at the parking lot. I want to to have at least 1min rest before the squats so for those of you that think you will not return by 9:00 on the clock, change the distance.

For the squats- NO dropping from behind the back. Press/jerk and drop in front of you and control your bars. For Rx-ers, please make sure you are breaking parallel.

For the MU- Rx can be a combination of ring and bar muscle-ups or one or the other. The mod will be 1min of strict chin-ups + 1min strict dips. You can do banded bar muscle-ups if you are actually getting reps throughout the 2min. If you are failing, you should be doing the mod.

With a running clock,

Run 1600m

@10:00

3min AMRAP

Back Squat 135/95

@15:00

2min AMRAP

MU

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Reps)

@10:00

3min AMRAP

Back Squats

135/95

Metcon (AMRAP – Reps)

@15:00

2min AMRAP

MU