CrossFit – Mon, Nov 7

Warmup
Back Squat Warm-up
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
2-3 Pause Snatch balances (empty bar)
Back Squat (3×1 @86%)
Warm up

2 Sets
1:00 Row (OR Cardio)
10 Kip to Swing
5 Strict Pull-Up

1 set (at workout pace):
2-4 Bar Muscle Ups
5-10 Wall Balls (20/14) (10’/9’)

Metcon
Muscling the Bar (Time)

15 Bar Muscle Ups
75 Wall Balls (20/14) (10’/9’)
15 Bar Muscle Ups

Finisher
Abs

2 Sets
10 GHD Sit Up + :20 Static Hold 
1:00 Weighted Chinese Plank
7 Straight Arm Side Plank Lifts (Each Side)

Pushing Daisies

3 Sets 
15 Push Ups

15 dbl DB Floor Press

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