Warm up: 5-7 min amrap
10 du's beginner/20 du's adv.
10 Kipping Pullups
Strength: Front Squat
If last week was succesful add 5 to 10lbs. If you did not get more than 5 on last set last week, use the same weight.
Use the same weight for all sets!
WOD: Crossfit Games Masters Chipper (25min cutoff)
20 Wallballs 20/14lb
30 Toes to bar
40 Power cleans 135/95lb
60 Sumo Deadlift high pull 75/55lb
(if not enough bars, sub kb high pulls for those not using the heaviest weight)
Beg/Int: 10-20-25-30-35-40 reps
Scott deTore 12:13, Kelly Guillory 12:44
504-861-0610 (call or text)
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