CrossFit Chester 10/01/2020

A. Spend 5 minutes working on warming the shoulders and practicing perfect kipping positioning.

Find a max effort kipping pull up effort (for the next 5 weeks you will use this max for your % work)

Into 2 x 50% with 3 minutes rest between efforts


B. E.M.O.M 16

1: 10 Hang power cleans (barbell at 70% of your push press max) 

2: 8 Push press

3: 15 Burpees over bar

4: 8 front squats

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