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Nov 9, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

For time:

50 Cal Assault Bike

800m Sandbag Run, 40/20

50 Cal Row

800m Run

50 Double Unders (2x singles)

Competitor/Accessory

Metcon (No Measure)

3 Rounds, resting as needed between movements:

:30 GHD Supine hold (facing up)

:30 Unilateral Kneeling Strict Press, Right (db)

:30 Unilateral Kneeling Strict Press, Left (db)

:30 Hip Extension Hold

:30 Straight Bar dips (matador)