11.19.19 Skillwork & Metcon

Capstone CrossFit – CrossFit

HSPU 15 minutes

3 sets: shoulder tap

3 sets: freestand march

Max set HSPU

Max set HSPU

comp: Metcon (Time)

3 RFT

250m run

21 toe to bar

15 air squat

9 ring dips

perf: Metcon (Time)

3 RFT

250m run

21 leg raises

15 air squats

9 banded ring dips

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