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Thursday 4.11.19

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Announcements

*Cross Walk @ 4:30 pm, April 19th (no classes in evening)
*19.6 BBQ after Crosswalk, bring side dish, BYOB

CrossFitLincoln – CrossFit

A: Warm-up (No Measure)

EMOM x 8

Min 1: 8-10 Seated Banded Rows w/ 2 sec pause at belly

Min 2: 8-10 Banded Kneeling Anti-Extension Press
Press demo:

https://www.youtube.com/watch?v=lMORXpbWbI8

B: Metcon (Time)

3 Rounds for time:

12 Strict Pullups

21 Kettlebell Swings

400m run

*15 min cap

Men: 35-53#

Women: 20-35#
Scale to Ring Row or Seated Pull-up