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“CrossFit”
A.
Rope climb
RX – Ensure base strength of 2+ Strict chinups before learning to climb the rope
Scaled – Alternate between A1 & A2 of your choice for 3-5 sets

A1
.Bar hang knee raise with slow descent 5+ reps
.Bar hang L-Sit hold 10+ seconds
.Rope hang knee raise hold + Seconds

A2
.Supinated Lat pull down 10 reps
.Chinups (or banded) 5 reps
.Spotted rope chinups 2-4 reps

B.
2 Rounds for time;
400 Meter Run
3/2 Rope climbs
20 Deadlifts 70/50
30/20 Calorie Assault Bike

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