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Wednesday, June 24, 2015

By June 23, 2015No Comments

CrossFit Lynchburg – CrossFit

**We are hosting a USAW Sports Performance Certification this weekend, Saturday and Sunday June 27-28. The gym will not be open for class or any open gym time either day. We will post about a track wod or swim wod for Saturday.**


12 Min EMOM

1. 30 sec L sit hand from pull up bar- knee up hangs if no L-sit

2. 8-12 Strict HSPU

3. 40 DU goal is unbroken

Shoulder Press (1×5 @ 76% 1×4@ 78% 1×3 @ 81% 1x Max Reps @ 78%)

Metcon (Time)

Strict Pull Ups- 10-9-8-7-6-5-4-3-2-1

Push Ups RX or

Strict Dips RX+ 1-2-3-4-5-6-7-8-9-10

Jerrod Ruhl

Author Jerrod Ruhl

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