Hunters Creek CrossFit – StrengthCon

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Single Ring Ring Rows

5 Kip Swings

5/5 SA DB BOR

5 Up-Downs

Strength

Metcon (No Measure)

3 SETS

7 Wide Grip Pull-ups

10/10 Supported SA DB Row

20 Banded Tricep Pull-downs

-1:30 Rest b/t Sets-

Workout

Metcon (5 Rounds for time)

EVERY 2:00 FOR 5 SETS*

15 Sit-ups

8 Burpees

6 Pull-ups

*Rest remaining time then start next set on the 2:00