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CrossFit – Wed, Feb 11

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 Shoulder Taps

Min 2 – :20s Bottom Dip Hold

Min 3 – :20-30s L-Hang from bar

Conditioning (No Measure)

EMOM x 10 (5ea)

Min 1 – 15/12 Cal Row

Min 2 – 75 Double Unders

rest 3min

+

EMOM x 10 (5ea)

Min 1 – 100ft Farmers Carry 50/35lbs

Min 2 – 15/12 Cal Bike

Accessories (No Measure)

4 sets:

20 DB Lateral Raises

50 Banded face pulls

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