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CrossFit Great Salt Lake – CrossFit

Warm-up

Warm-up (No Measure)

400 M Run

10 Pushups

10 Strict pullups

10 Band pull aparts

10 Scorpions

Skill

3×5 Bar or Ring Kips

Focus on pushing your body behind the bar/rings, and bringing your hips high to the bar/rings.

Metcon (AMRAP – Rounds)

EMOM for 4:00

5 Front Squats 95/65

5 Push Press 95/65

5 Burpees*

Rest 1:00

*all movements to be completed within each minute.

Repeat for a total of 3 rounds.
Score is rounds (minutes) completed. For an Rx score, count the number of reps you complete as prescribed. If you fall off the minute, continue to work through the remaining time, but do not count this towards your score! For today, a perfect score is 12. Incomplete minutes do not count towards an Rx score.