Limp to my Loo

Main – CrossFit

hole hold with med ball relay (No Measure)

A group of athletes in a cirlce hold the bottom of a squat & pass a med ball as many times as possible while one athlete in the center performs a skill for as many unbroken reps as possible(ie plate pinches, DU, etc).
unbroken pull-ups is todays skill

Metcon (20 Rounds for reps)

20 min EMOM

odd – 2 back squats @ 85% or better 1 RM
even – 4 deficit HSPU

*set up plates/abmats under head to reduce parallette/plate height*

Metcon (Time)

300 DU

*3 burped penalty on every trip up*
15 min cap

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