March 8, 2017

CrossFit Virginia Beach – CrossFit

Warm-up (No Measure)

banded OH single/banded bully

3x 20 yd bear crawl/10 vertical leap/5 HSPU

Pull-ups (3x max reps)

*MUST BE STRICT

*2 min rest between efforts

Metcon (Time)

21-15-9-6-3 DB push press/ring row

rx’d+ 25/15# for pull ups

Cool down

lax ball IR smash

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