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Warm-up Drills
I. Speed Rope
3 Rounds (1:00 work x :30 rest)
II. 8:00 Ascension Ladder
1-2-3… Burpee (w/ strict Push-up: CFGS)
1-2-3… Strict Toes-2-Bar/Knees-2-Elbows
1-2-3… Inverted Burpee
III. Mobility

Notes: Follow the link below for CrossFit.com’s archived post describing Inverted Burpees.

“The Dirty Jersey Chipper”
Complete for time
30 x Wallball (20/14lbs)
30 x Pull-ups
30 x Medicine Ball Cleans (40/20lbs)
30 x GHD Sit-ups
30 x Power Clean & Overhead Anyway (95/65lbs)
30 x Jumping Slamball (40/20lbs)
30 x American KB Swings (24/16kg)

Post scores to comments.

Samy Daghir

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