2016.11.28 – Gymnastic AMRAP

Equity Strength & Conditioning – CrossFit

Story Time

Bar Maintenance (No Measure)

Chalk
– Chalk absorbs moisture
– Brush with
Nylon -> Brass -> Steel

Sweat
– Sweat corrodes bars
– Ammonia wipe down

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP
3 HSPU
9 Parallette Facing Burpee
12 Situp
Rx+ strict hspu and ghd situp (must be able to do hspu).

M1 Push Press (70% 1 RM)
M2 HSPU

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