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Friday, July 12 2024

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Front Squat Build-up E3MOM

9 – 6 – 4 – 2 – 1

CrossFit SemiFinals Event 3 2024 (RX+)

3 – 6 – 9 – 12 Reps For Time of: (15min cap)

Front Squats

Bar Muscle-Ups RX+ Ring Muslce-Ups MRX Chest to Bar Pull-ups

Barbell Loads = 155/105lbs RX+185/125 MRX 125/75

9min Isometric EMOM Challenge:

Min 1 = Handstand Hold

Min 2 = Iron Chair Hold on Wall

Min 3 = Bar Hang/Hold

Min 4 = Barbell Hold Overhead

Min 5 = Wallball Deadbug Hold

Min 6 = High Plank Hold

Min 7 = Hollow Hold

Min 8 = Low Plank Hold

Min 9 = Bar Hang/Hold (opposite grip)

*must go straight from hold to next in order*

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