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Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Conditioning:

Complete as many rounds and reps as possible in 20 minutes of:

20 Medicine Ball Cleans (20/14)

60 Double Unders

 

For Score

 

Strength:

Shoulder Press

9 @ 25% 1RM

7 @ 40%

5 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 80%

3 @ 85%

 

For Quality*

*Keep core tight, ribs pulled down, in-line position

 

Flexibility/Mobility:

Reclined Spinal Twist – 1:30/side

Saddle Sit – 2:00

Sink Mobilization – 2:00

 

 

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