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Tuesday, November 26th Crossfit Workout of the Day

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Warm Up

7 minutes:
5 push ups
5 scap pull ups
10 hollow rocks
10 good mornings
:20 handstand hold or 25’ handstand walk

Pull Up Prep

:20 active hang
:10 chin over bar hold
3-5 negative pull ups
1 segmented negative pull up

Gymnastics

Level 1:
Strict/assisted pull up
5×5+

Level 2:
Strict C2B pull up
5×5+

Level 3:
Strict muscle up
5×1-3+

Increase reps and/or difficulty from last week.

Conditioning

For time
21-15-9 reps of
DB hang squat clean (50/35)
Handstand push up