Pistols, Metcon

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Palo Cedro CrossFit – CrossFit

Warm-up

5 min Coaches Choice

Pistols (4×20 each leg)

Load or scale appropriate

Ring Dip w/external roataion (5×3)

Dip shoulder to ring, press to locked/top position, then externally rotate as far as possible for 2sec hold

Metcon (Time)

3rnds:

500m run

30 Push-ups

30 Deadlift 135/95