Officium CrossFit – CrossFit

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Warm-up

Baseline Warm Up (No Measure)

Run, Row, Bike, or Stairs for 3 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

5 Bar or Ring Muscle Ups (Whichever you are worse at)

10 HSPU w/ Deficit (45/25)

6 Stairs

SCALE:

5 Strict Pull Ups/Strict C2B + 5 Push Ups

10 DB/Kb Strict Press

3 Stairs
This workout is not about your score but about performing extremely technical movements under fatigue. Break things up wisely and WORK ON FORM. Don’t cut corners to make this workout easier so you can have a better “Score”. That’s soft.

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