720

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CrossFit Pendulum - CrossFitWarm-upWarm-up (No Measure)400m Run 10 PVC Pass Through 10 PVC Snatch Balance (power position) 10 PVC OHS Accumulate 1 Minute in the Top of the Ring Support Accumulate 1 Minute in the Bottom of the Ring Support 10 Ring Swings or Beat SwingsWeightliftingMetconA: Power Snatch (5-5-5)Based off…

7-12

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CrossFit Pendulum - CrossFitWarm-upWarm-up (No Measure)2 Sets 250m Heels Down Row 10 Single Leg RDL (5 each) 10 Bottom Half Burpees 10 Samson LungesAccessory WorkB: Metcon (No Measure)4 Rounds (Not For Time) 12 UB Romanian Deadlifts (40% of 1RM deadlift) 12 Toes to Bar 30 Sec Double KB Waiter CarryMetconC:…

7 Eleven

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CrossFit Pendulum - CrossFitWarm-upA: Warm-up (No Measure)2 Sets 30 Sec Bike (70/60 RPM) 15 Sec Hollow Hang 15 Sec Arch Hang 10 Beat Swings 10 Single Arm High Pulls (each)SkillA: Metcon (No Measure)In Teams of 3, accumulate 30 Rope Climbs 30 Stone Ground to ShoulderMetconC: Metcon (3 Rounds for time)Every…