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Crossfit WOD

Thursday: Getting Strict..

13th January 2021

CROSSFIT

STRENGTH

EMOM for 12 mins:

Min 1 - Strict HSPU x 3-10 reps
Min 2 - Strict CTB pull-ups x 4-8 reps
Min 3 - Box step downs x 5 / leg

CONDITIONING

Every 5 mins for 3 rounds:

60 Double unders
300 / 200m Ski erg
20 Box jumps (with step downs)

FITNESS

In teams of 5 and in conga line fashion - 

4 rounds each of:
20 / 12 Echo bike calories (send it each round!)
20 DB push press
20 Ab mat sit-ups
20 KB Deadlifts
20 Static lunges / leg
* Next person in line can leave when person in front clears that movement. No backlogging on a movement!!
* Time cap 28 mins

At 30 mins -
AMRAP in 8 mins of:
Sled sprint down and back
10 Plank walk ups

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