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“Stage 5 Clinger” – Wednesday 1-3

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CrossFit Kells Bring-a-Friend Day!!! All day, all classes.

 

Partner Warm-up

7 min AMRAP

20 Burpees

10 Scap Pull Ups

10 High or Heavy Wallballs

20 Goblet Walking Lunges

 

Skill

Chest to Bar Pull-up/steep ring row

 

Accessory

3×10

  1. Bulgarian Split Squat (5 each side)
  2. Medicine Ball Jack Knives

 

Partner WOD! 

20 Minute AMRAP

20 Burpee Box Jumps or Box Step-ups

30 Chest to Bar Pull-ups or Ring Rows

40 Wallballs

 

Level 1- 10-20-30 Reps, Burpees, Regular Pull-ups/Ring Rows