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Legless Rope Climb at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (4 min cap):
15 Thruster 45/35-lb
15 Chest-2-Bar


Archetype: Hip External Rotation

Workout of the day for Friday, July 15th, 2016:
“Elizabeth”
21-15-9 reps for time of:
Squat Clean 135/95
Ring Dips

“After Party”
Bring Sally Up, Bring Sally Down @ 33% Bodyweight

Sweat Session Workout for Friday, July 15th, 2016:

20 min AMRAP:
50 WallBall
50 Box Jump
50 Lunges
50 DB Bent Over Row
50 DB Push Press
50 Side-Butt Squat