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Tuesday CrossFit


Tuesday CrossFit

CrossFit Danbury – CrossFit

1: Metcon (No Measure)


The following is not for score. It is for quality. Alternate between the stations as if these are AMRAP’s, but I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval.

Minutes 0:00 – 5:00:

3 Pausing Strict HSPU (pause for 2s with head on floor) -or- 1 Wall Walk

3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)

Minutes 5:00 – 10:00:

10 Second Ring Support Hold

5-10 Inverted Barbell Row (1 second pause)

Minutes 10:00 – 15:00:

6 Strict Toes to Bar (or as high as we can)

3 Inchworms

Wall Walk

**Modifications – 10 second Handstand Hold, or 6 Box Shoulder Taps

Pausing Strict Pull-Ups – Band as required.

Strict Toes to Bar – Bring our legs as high as we can without kipping, and pause there for a full 1-count per rep

2: Metcon (Time)

For Time:

25/20 Calorie Assault

800 Meter Run

30 Kettlebell Swings (53/35)

20 Barbell-Facing Burpees

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