Wednesday 4/25/18 - On the Run


M-1: 15:00 EMOM

a) 5 C2B Pull Up @x131 (L2: Chin Ups L1: Ring Rows)

b) 5 Strict Ring Dips @31x1 Pace Starts at Top of Dip (L2: Negative L1: Push Up)

c) 20 Superman Extensions with Pause at Top (L2: :30 Superman Hold)

M-2: 6 Sets of 200m Run on the 2:00

Extra Credit:

12:00 For Quality:

Row 1:30 @ 6

Squat Flow

8 Goblet Squats, slow eccentric

10 Banded Archer Pulls

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ashley@crossfitfargo.com
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