CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Metcon (Time)

27-21-15-9

Squat clean (95/65)

Ring dip
– Goal is to finish under 10 minutes, with great times under 8 minutes. If you anticipate the volume of ring dips to really slow you down, consider scaling the reps to 15-12-9-6.

Metcon (No Measure)

3 Rounds for Quality:

40 GHD sit ups

20 Single leg squats (alternating)

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