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Crossfit WOD

Thursday 17/6/21 - Bike Path

16th June 2021

CROSSFIT

STRENGTH

Ring muscle up skills

CONDITIONING

For time:

3k / 2.6k Bike erg (6min cap)
then
5 rounds of:
30 Double unders 
20 KB swings
10 Box jumps (must step down)
* 20 min cap

FITNESS

Working 1:1 with a partner - 

25 min clock to complete -
Run 3 x 400m (or 300m) each
Assault bike 4 x 30 seconds each
Row 5 x 20 (or 15) calories each
* Rest as little or as much as needed between each block of work. Use the time wisely!

At 30 mins -
DB Bicep curl ladder 1-10 reps
Hand release push-up 10-1 reps
* 8 min cap

 

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