Against the WALL

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Agate Pass CrossFit – CrossFit

Practice these new skills, modify as needed…but push yourself to get better!

Kipping PU and DU 10 min EMOM (Practice – log max run of DUs completed)

Odd – kipping practice

Even – DU practice

Notes: If you cannot kip pull-ups, practice your standard kipping, adding in pulls. If you can kip pull-ups, practice butterfly kipping, or practice stringing your kipping pull-ups together until you can kip 10 consistently

If you cannot DU, practice using S-D-S. If you have your DU, practice stringing them together until you can do 30-45 unbroken or 45 seconds of attempts.

Metcon (AMRAP – Rounds and Reps)

**Against the WALL**

16 min AMRAP

400m run

5 wall walks (50′ HS walk)

20 WB 20/14 (40 WB 20/14)

20 Chest to Bar PU (10 Bar MUs)

20 WB 20/14 (40 WB 20/14)

5 wall walks (50′ HS walk)

(rx+)

Metcon (AMRAP – Reps)

***then***

Immediately after WOD, perform

Max Hang Power Cleans 115/75 (185/115)

Bar must be in movement, in rack position, or in hang position. Max ends when the bar is dropped.

Detail weight in notes if not Rx

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