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CrossFit – Sat, Jun 15

CrossFit Showdown – CrossFit

Warm-up

Tabata flow. :20/on :10/off

No push up burpees

Jumping jacks

Knuckle draggers

Quad pulls

Knee pulls

Active spidermans

Plank shoulder taps

Push ups

Specific Flow

:30 row

:30 Burpee

:30 lunge

:15 row

:15 Burpee

:15 lunge

Partner Metcon

Bodyweight Burner (Time)

30 Rounds for Time

150m Row

10 Alternating Step Back Lunges

5 Burpees
Switch after every round, 1 working 1 resting

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