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150701 – “Negative, Ghost Rider, The Pattern is Full”

U Turn CrossFit – CrossFit

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Warm-up

(No Measure)

500m Row

Then,

Ankle Mobility

Hip Mobility

Then,

Pistol Prep Work

Skill

Metcon (Weight)

Pistol Ladder Skill

Metcon

Metcon (AMRAP – Rounds and Reps)

8-AMRAP

8 Pistol

10 Box Jump Over, 24″/20″

12 Hand Release Push-up