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SKILLS

CrossFit 5000 – CrossFit Skills

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Metcon (No Measure)

Complete 3 sets of the following for quality;

10 Ring Push-Ups

15 Arch Ups

Metcon (No Measure)

Complete 3 rounds for quality;

5-3 ‘Quality’ Strict Dips

2-4 each side L-Sit with 1 leg extended, hold for 2sec

Metcon (No Measure)

Complete 2 Rounds for quality;

5 KB Bench Press with 5 sec negative

12 Powell Raises with 3 sec negative

15 Tuck to extension

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