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CrossFit – Wed, Jan 28

CrossFit One World – CrossFit

Gymnastics + Conditioning

Warm-Up (No Measure)

2 sets:

50ft High Knees

50ft butt kickers

50ft walking lunges

50ft side shuffle

50ft carioca

Skill Work (No Measure)

EMOM x 9 (3 rounds each)

Min 1 – :30s HS Hold

Min 2 – :20-30 Ring Lockout

Min 3 – :20-30s L-Hang from bar

Conditioning (No Measure)

EMOM x 12 (4ea)

Min 1 – 50-75 Double Unders

Min 2 – 15 Russian KBS 70/53lbs

Min 3 – 150ft Shuttle Run

rest 3min

+

EMOM x 12 (4ea)

Min 1 – 15/12 Cal Row

Min 2 – 20 Air Squats

Min 3 – 15 Push-ups

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