Crossfit 1/11/2022

CrossFit One World – CrossFit

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Gymnastics

Metcon (No Measure)

EMOM x 12

Minute 1 – :30 sec Bar Hang/Hollow Hold

Minute 2- :30 sec Wall Plank

Metcon

Metcon (Time)

5 Rounds For Time:

500/400 Meter Row

50 Double Unders / 75 Singles

15-12-9-6-3 Strict Ring Dips

Ring Dip Progression:

-Jumping Negatives

– Banded Ring Dips

-Box/Parallette Dips

– Push Ups

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