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Bike, Wall Ball, & Rope Climb

Posted on April 14, 2016 by Matt

 

FRIDAY 150416

 

For time:

3k assault bike

75 wall balls, 9/6kg, 10/9ft.

9 rope climbs, 15ft.

 

 

This entry was posted in Blog and tagged assault bike, rope climb, wall ball by Matt. Bookmark the permalink.

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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman, Founder of CrossFit

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