507 North York Street
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Mechanicsburg Pa, 17055
crossfitpneuma@gmail.com

FROZEN

November 29, 2018

5 Rounds of 30/30 Timed Intervals:
A1. Strict Pull-Ups
A2. Alt DB Front Rack Step-Up (50/35#)
A3. Double-Unders

With movements A1-A2 we are NOT looking for the maximum repetitions. We are looking for BETTER. Better mechanics and better technique across :30 seconds of effort, each round. Make your training focus to move better each rep and rest as needed. Work through smaller sets. Once we get to double-unders or tall single unders we can crank up the intensity and push through max reps. our score at the end of this workout will be the completed jump rope reps.

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