10/15/19

CFGoodLife – CrossFit

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Metcon (No Measure)

handstand skill session

Metcon (AMRAP – Rounds and Reps)

12 min amrap

3 ring dips

2 strict handstand push ups

1 ring muscle up

*scale for muscle up is pull up progression

Pace your row (5 Rounds for time)

With a partner, alternate for 10 rounds of 200 meter rows

RX pace is 1:45/1:55

Scaled pace is 2:05/2:15

Rest as needed between rounds.