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12
03
2018

WOD 3.13.18

By admin 0

Upcoming Events

The 2018 Max Kane CrossFit Open

North vs. South 

Gainesville vs. Flowery Branch

5 Fridays / Starting Feb 23rd / 5:30-UTC

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Workout of the Day 3.13.18

Skill / Strength

Teach and Refine:

Kip Swing & Kipping Pull-ups

MetCon / Work

Level 3

22min AMRAP of:

2- Bench Press w/3sec tempo

2- Strict Pull-ups w/3sec tempo

(use increasing load as able)

Level 2

22min AMRAP of:

2- Bench Press w/3sec tempo

2- Kipping Pull-ups w/3sec tempo

(use increasing load as able)

Level 1

22min AMRAP of:

2- Bench Press w/3sec tempo

2- Ring Row w/3sec tempo

(use increasing load as able)

author: admin

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