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CTB DU’s Row

1
Oct

CTB DU’s Row

Crossfit Garage, Crossfit Towne Lake – CrossFit

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections

Weightlifting

Front Squat (4 Front Squats @70% EMOM 5min)

Metcon

5 UB CTB (AMRAP – Reps)

You must complete 5 reps before coming off the bar for the set to count

Count total SETS as reps not each rep

If you can not do 5 CTB but can do 5 regular scale to that

If you can not do pull-ups do Bent over rows with same method

10 Min AMRAP
Sets of 5 Unbroken CTB pullups

Metcon

DU’s/Row 1min split (7 Rounds for reps)

Enter number of sets of 5 for each round

If you do not have 5 UB DU’s Scale to a 1min AMRAP of DU’s or attempts

If there are not enough rowers we will stagger the heats so two athletes share one rower. The second athlete will simply finish one minute later.
With a running clock for 14 min:
Odd minutes Row @85%
Even minutes AMRAP of sets of 5 Unbroken DU’s

Cool down

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