Wednesday

Crossfit Mount Kisco – CrossFit

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Warm-up

150m Row / Mountain climbers

150m Row / Hand release push up

150m Row/ BAR Hang

Metcon (AMRAP – Reps)

Partner – 20 minutes

200 Double Unders

15 Strict Pull Ups

100 Wall Balls 20/14#

15 Strict Pull Ups

75 DB Snatch 50/35

15 Strict Pull Ups

50 Burpees Over DB

15 Strict Pull Ups

• One partner works chipper

• One partner rows 250m

• Switch every 250m

• One score is time, one score is max meters in 20:00

Metcon (Time)

Chipper Time

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