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

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Takeover Tuesday

January 21, 2019

 

W/U Coach Led 0:00-10:00

 

Stabilizer 10:00-20:00

30/15x4

Wallsit w MB OH (14/20)

Side plank press 

 

 

Strength 20:00-35:00

45/15x3

DB Squat Clean and Strict Press 

KB contralateral SLDL (last round switch half way)

Banded Horizontal Row

 

 

Metcon 35:00-55:00

45/15x3 Meet or Beat Your Reps (3 chances to get AMRAP)

Lateral box step overs (for speed) (20"/24")

Burpee Tuck Jumps

Jumping Pullups 

Bike (Cal)

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