Monday 11/11/2019

CrossFit On the Brazos – CrossFit

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Warm-up

#4

If raining, replace run with row.

Metcon

Metcon (Time)

Hero Week – Day 1

“Donny”

21-15-9-9-15-21

Deadlifts (225/155)

Burpees

Accessory Work

5 Sets:

– 6 x Strict Pull Ups

– 20 x Med Ball Ab Mats (20/14)

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Pull Ups

– Add weight is already proficient

– If full extension of arms at the bottom is not achieved, do not use added weight.

Med Ball Ab Mats

– Perform reps relatively slowly