CrossFit Cliffhangers – CrossFit

If you had to get a tattoo and it had to be larger than 3″ by 3″, and you could never have it removed, what would you get and where would you get it?

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Warm-up

Warm-up (No Measure)

Run 400M

Top of Ring Support x 10-20 Sec

Bottom of Ring Support x 10-20 Sec

Single Arm Overhead Hold x 30 Sec Ea

Hollow Rocks x 30 Sec

Perfect Push Ups x 10

Then 3 Rounds of:

Thoracic Extension Rotations x 5 Ea

Yoga Push Ups x 5

Strength

Single Arm Press (3 Sets to Establish a 10 RM)

Metcon

Metcon (AMRAP – Reps)

Every Minute on the Minute for 10 Minutes:

Odd- 7-10 Strict Pull Ups

Even- 7-10 Strict Ring Dips