Sunday

CrossFit TFA – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Plank Hold

Immediately Into…

AMRAP x 5 MINUTES

20 Mountain Climbers

10 Air Squats

5 Push Ups + Shoulder Taps*

Immediately Into…

1:00 Plank Hold

*Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 100m Run + 10 Perfect Air Squats*

MIN 2 – :45 Ring Drill**

*Increase pace of run each set.

**:15 Top of Ring Hold

+

:15 Rest (Off Rings)

+

:15 Ring Dip Hold

(No Measure)

Workout

Metcon (AMRAP – Reps)

3 SETS

ON A 4:00 RUNNING CLOCK…

300m Run

12 Strict Ring or Bench Dips

10 Front Squats (135/95)|(95/65)

Max Up-Downs Over the Bar in time remaining

-Rest 2:00 b/t Sets-

(Score is Reps)

KG BB: (60/42.5)|(42.5/30)

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