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Sunday, January 5th Crossfit Workout of the Day

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Warm Up

2 rounds:
5 inchworms w/ push up
5 scap pull ups
10 ring rows
10 half-kneeling banded face pulls
:30 plank


5 rounds for reps
Max bench press
Max pull ups

Rest as needed between movements and rounds.

Weight for bench press is bodyweight for men, 75% bodyweight for women.

Pull ups can be kipping, butterfly, or strict. Your set ends when you come off the bar.


1k row, max effort