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Thursday, November 8

8
Nov

Thursday, November 8

Our members work through skill processions to build strength while practicing proper positions under fatigue.

CrossFit
Gymnastics/skill/asymmetry
Skill: Pullup/CTB/ Bar Muscle Up
A. hollow arch swing: beat swing w/ blocking
B. kipping pull-ups: hold on cue, pause at top 1-3x in a row x 3
C.kipping CTB with blocking
D. kipping bar muscle ups – jumping MU – lat drill

WOD for quality:
reverse tabata: :10 on x :20 off x 8 sets

QuickFit
AMRAP 10 min or finish the sequence, whichever comes first
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Russian Kettlebell Swings
Goblet Squats

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