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Fri. Dec. 8, 2023

  • Writer: CrossFit Gunnison
    CrossFit Gunnison
  • Dec 7, 2023
  • 1 min read

4min ALT EMOM (2rds)

- :20 Hollow + :20 Arch Hold

- :40 Kips w/ pause in each position (Hollow Rocks)


then 1min Rest between EMOMS


11min Alt EMOM (3rds)

- 10 Kips, ring or bar (toes on ground kips)

- :40 Ring Turnovers

- :40 Hip to Bar or Arch/Swing/Drift (Banded PVC Press Downs)

- 1min Rest


10min Ladder

3-6-9-12-15...

Deadlift (225/155)

Row/Bike For Cals

Chest to Bar Pull-Ups



 
 
 

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