Two Tone

Two Tone

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

12 Cal Row

10 air squats with plate

5 push-up to down dog

9 Cal Row

50′ spidermans

50′ active Samson

6 Cal Row

:30 hollow rock

:30 plank

Warm-up DL and HPC

Metcon (Time)

30-20-10:

Hang Power Clean (115/80)

Calorie Row

Directly into…

10-20-30:

Deadlifts (205/145)

Calorie Row
Women’s Row

21-15-9

9-15-21

Extra!

Time Permitting:

4 Rounds:

:20 Ring Dip Support Hold

:25 GHD Supine Hold

:30 Hand Stand Hold

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