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Crossfit WOD

Friday: '19.1'

28th January 2021

A reminder again that there are no classes Saturday as we are running our annual Class Wars Event.  Don't let that stop you from coming for a workout though as your team needs you. 

Sign in online to the 5.30am CrossFit class and arrive at 5.30am ready for a 6am start.  Any questions don't hesitate to ask one of the coaches.



Every 90 seconds for 7 sets:

7 Touch and go Power snatches

* Aim for similar loads to last week.  2nd last week of this progression.



AMRAP in 15 mins of:

19 Wall balls
19 Row cals


On a running clock complete - 

8000m / 6500m Bike erg
4 rounds of:
80 Drag rope skips
40 Sit-ups
20 Push-ups
* You can use any strategy to complete the work. E.g. split the bike up with the rounds of work, do all the bike then all the work or vice versa.
30 min cap

At 35 mins - 

With a partner 1:1 -
3 sets each of:
15 BB curls
* Partner holds top of push-up

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