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  • CrossFit Aylesbury

November 1st, 2022


OMEM x 10

1 - 1-5 Ring MU

2 - 15/12 Cal Erg


Rest 5 mins


1 - 1-5 Wall Walks

2 - 200m Run


Stimulus

Athletes should aim to work for 45s and rest for 15s in each minute

Scaling: Scale Volume to allow athletes to complete work in 45s.

Ring MU > Jumping RMU/Low Ring Transitions > CTB pullup/pullup > Banded pullup. Wall Walk > reduce range of motion as needed


Coaches Notes: Athletes should choose a rep range/distance that allows them to complete the work in under 45s for all rounds. Scale 200m run to 100m if needed.


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