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

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My Spot 3

August 28, 2019

WU - Coach Led 0:00-10:00

 

TECHNIQUE 10:00-40:00

Bar Kip 10:00-20:00

6x7 (build momentum with each rep)

 

BB Thruster 20:00-30:00

4x15 (use just the barbell and focus on driving

from the bottom)

 

KB Swings 30:00-40:00

6x10 (increasing range of motion until overhead)

 

BATTLE 40:00-55:00

"AMRAP 9"

- 15 Wall Ball

- 10 Cal Bike

- 5 Devil PRess

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