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OUR BLOG

WOD – Saturday, 16/12/2017

By admin | In CrossFit Rocks | on December 15, 2017

CrossFit Rocks – CrossFit


Rick showing off his beautiful hollow position!

Warm-up

: Warm-up (No Measure)

3 rounds

200m run (on road)

15 GHD sit up

10 bus driver squats

5 ring rows

Then;

Jumping warm up, then,

3 attempts at max broad jump

Then;

Med ball squats

Max broad jump (Distance)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

20 Wall Ball shots 20/14#

10 Strict pull ups

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