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CrossFit WOD, September 20, 2018

CrossFit WOD, September 20, 2018

180920

Warm-up
400M Run
5:00 Free Stretch and Roll
3 Rounds
KB + Roller T-Spine 1:00
Banded Lat Stretch 1:00ea.
Pancake 1:00
Metcon (Time)
15 EMOM:
1. 3-10 Kipping Pull Up
2. 10-15 V-Up with PVC
3. 3-10 Strict Dip

to record just enter 15 and then either click RX or make a note of your scales
Metcon (Weight)
3 Rounds
4 ea. Turkish Get Up
8 ea. Arnold Press
4 Wall Walks