375 CR 39
Southampton, NY 11968
631-276-5820

07/11/2014

July 10, 2014

Main – CrossFit

Warm Up (No Measure)

Dynamic Stretching and Mobility
Then 3×5 weighted pull ups, and weighted dips 1 minute rest between

Metcon (Time)

50 Double Unders
50 AbMat Situps
5 Rope Climbs
40 Double Unders
40 AbMat Situps
4 Rope Climbs
30 Double Unders
30 AbMat Situps
3 Rope Climbs
20 Double Unders
20 AbMat Situps
2 Rope Climbs
10 Double Unders
10 AbMat Situps
1 Rope Climb

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