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CrossFit – Tue, Aug 11

CrossFit One World – CrossFit

Dynamic Effort Upper

Warm-up (No Measure)

500m Row

couch stretch x 30s/ea

groiner with rotation x 10

+

3 sets:

DB Z-Press x 15 reps

Glute bridge x 20 reps

Jumping jacks x 30 reps

Strength (No Measure)

EMOM x 12

Min 1 – 4 Tng Push Press

Min 2 – 3 Rope Climbs

Min 3 – 150/125m Row Sprint

take bar from rack

Conditoning (4 Rounds for time ↓ shorter is better)

4RFT (12min cap)

200m Run

10 Dual KB Snatches 50/35lbs

Accessories (No Measure)

3 sets:

50 Banded face pulls

12ea Side plank hip lifts

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