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GYMNASTICS CROSSFIT PARTNER

WARM UP

EMOM 9:

12 CAL ski / row

10 Kip Swing

30” Dead hang


SKILLS

EMOM 6:

A.

Odd : 8-10 Seated Barbell Pull-up

Even: 3-5 Kipping Mini pull ups

Into....

10 Pull-up Negatives 4sec⬇️


B.

EMOM 4 (2 sets) of:

ODD: 2 Wall Climb

Even: 6-8 Incline Push-Ups on 30″ Box

Followed by. . .

EMOM 30 seconds x 6:

of complex:

3m Backward Bear Crawl + 5 Half Burpee


PARTNER WOD

For time

3x :

20 Box-Jumps Overs

30 KBS (24-16kg)

40 Wall-Balls

*Score: time

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