CrossFit WOD, July 30, 2024

CrossFit – Tue, Jul 30

Warm-up

Line drill warm up 25’ each

Specific Warm-up

Cadence warm up

Primer

Metcon

Time Will Tell (Time)

[On the 00:00]: 4,000/3,600 Meter Bike Erg

[On the 10:00]: 2,000/1,800 Meter Row

[On the 20:00]: 1 Mile Run

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Score: Total Working Time

Accessory

Posterior Pump (Checkmark)

Posterior Pump

3-4 Sets For Quality:

10 Heavy Russian Kettlebell Swings

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