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CrossFit – Fri, Jul 12

CrossFit Showdown – CrossFit


General Flow

Grab Barbells

0:30 Alternating worlds greatest

0:30 Downward + upward dogs

0:30 Squat hold

1:00 Row

0:20 push ups

0:20 Air squats

0:40 Row

0:20 push ups

0:20 cossack squats

CT Barbell Flow :15 – :20 each


Back squat

Elbow rotations

Press & reach

Front squats

Push Press



Front Squat (Heavy set of 20)

10:00 for heavy set of 20 front squats

Should be ~50% of 1RM


Jackie Pro (Time)

1,000m Row

50 Thrusters (95#/65#)

30 Bar Muscle-Ups

18:00 Cap
BMU scaling options:

#1 Burpee Pull-Ups

#2 Burpee Ring Rows


Bulletproof Shoulders (Checkmark)

Bullet Proof Shoulders

3-4 Sets For Quality:

20 Banded Front Raises

20 Banded Face Pulls

20 Banded Z-Press

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