Warm-up
9:00 EMOM:
1st: 10 Kang Squats + 10 Push Press
2nd: Max Strict Pull-ups with 5s top hold
3rd: 30s Hollow + 20s Arch
Strength:
Every 4:00 for 12:00
1:00 Max Back Squats @65%1RM
3:00 Rest
Metcon:
AMRAP 10 Minutes
10 Alternating KB Snatch 24/16kg
10 C2B Pull-ups/10 Kipping Pull-ups/Banded Pull-ups
Competitors:
5 Rounds:
Max DU until failure
-immediately followed by-
Max HSPU until failure
Rest 3:00
*We are lowering the volume to recover before the open
רוז וואלי קרוספיט רחובות – נס ציונה. כושר אמיתי ברחובות – נס ציונה