“Competition”

A-Group
A. Sn + Sn Bal – 1+1 EMOM x 10
B. FS – 90% x 1 x 3
C. 3 sets,
3 Dips @3020 + 15 sec L-Sit
2 Dips @3020 + 20 sec L-Sit
1 Dip @3020 + 30 sec L-Sit
3:00 Rest
D. 15-12-9-6-9-12-15:
Burpee
Pull-up

B-Group
A. FS – 3MFD, 2MFD, MFD, + 10:00 AMRAP @ 80% (of MFD)
B. Sn – 1 rep @ 80% and over, every 45 sec x 10 sets
C. For Time:
21-18-15-12-9-6,
Burpee
Pull-up

December 1
“CrossFit”
December 3
“CrossFit”