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Chris Spealler is a five-times CrossFit Games veteran, and is also one of the world’s most respected and admired crossfitters.


Toes-to-bar progression:
Abs knees to elbows > jack knives  > leg raises > knees-to-elbows > toes-to-bars
with front squats 60% bodyweight, 5 reps in between


3 rounds for time
20 push ups
5 hang cleans 60kg/45kg
20 lateral bar hops