072622

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

60 Sit-ups

50 MB Sit-ups

40 Toes to bar

30 Pull-ups

20 Strict Pull-ups

10 Bar Muscle-ups

Time cap: 18 Minutes

After Party

Practice Handstand Push-ups

– Beginner wall support/strict ROM

– Intermediate kipping technique

– Advanced deficit