2020-11-29 Fantastic work to



Fantastic work to all those who represented City 4051 Crossfit at the Bribie Tri! We have rope climbs tomorrow. Please remember your long socks.

Fitness Option:
AMRAP in 12mins
21 Cal Row
15 Weighted Lunges
9 Goblet Squats


Fitness Option:
Back Squat
3-3-3-3-3


Bulgarian Split Squats
6-6-6-6
*per side*


Back Squat 1x1
Back Squat for load:
#1: 1 rep



Skill Piece
Hip to Ring
3-3-3-3-3-3-3
*Take plenty of rest between sets*
https://www.youtube.com/watch?v=xheDks__FwQ


Accessories
5 rounds not for time
15 Banded Face Pulls (2second hold)
8 DB bent over row (per side)
*perform as a super set*


EMOM for 10mins
6 Cal Ski
Max Ring Muscle Ups in remaining time.

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