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Monday, February 11, 2019

CrossFit Montreal

Part 1 (15 mins)

Back Squat

3×5 accross  (2min rest between sets)

add weight from last Monday's workout or use 75-80% or 1RM

Part 2:

Open Workout 18.3

2 rounds for time of:

100 double-unders

20 overhead squats 115/80

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes


100 single unders

overhead squats@ 115/80 or less

pull up instead of ring or bar muscle up

you can also choose to do 

Jumping ring muscle up or transitions

jumping bar muscle up or Puil ups any kind

Hang snatch above knees
4X2 @ 65-70%
3X 8-10

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