CrossFit SPOT  33 West End Avenue NY, NY 10023 (212)757-9507  info@cfspotnyc.com 

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"I'm good enough, I'm smart enough, and doggone it people like me."

April 18, 2018

Stabilizer: 10:00-15:00

TABATA

odds) Arch/ Hollow on Floor

evens) Hanging Arch hollow

 

Skill: 15:00-30:00

Ring Dips

9EMOM

Min 1) :30 sec support Hold on Parallets

Min 2) :15 sec bottom of a push Up Hold

Min 3) 3-5 Strict ring dips- scale with Band

 

Strength:30:00-45:00

Sumo Deadlift High Pull

8EMOM- both partners must fit in each minute

12 SDLHP (30kg/ 20kg)

 

Metcon: 45;00-60:00

9 min AMRAP

12 reverse crunches

200m Run

50’ Farmer’s carry (32’s/24’s)

 

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