CrossFit Magnolia – Competitor

Part 1

Before class

Back Rack Lunge (10-10-10-10-10)

-Use a consistent weight across each set. 5 reps per leg, alternating.

Bench Press (5-5-5-5-5)

Use the heaviest weight possible on each set.

Part 2

After class

Metcon (Time)

500m Row

50 GHD sit ups

1000m Row

30 GHD sit ups

2000m Row

20 GHD sit ups
-Goal is to finish under 20 minutes, with great times under 17 minutes.

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