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Cardio CrossFit WOD, September 8, 2020

08 Sep, 2020

CFC 9.8.20

Metcon
Complete 3 rounds of:
100m Run
10 Spiderman Lunges with a Thoracic Twist
10 Cossack Squat Stretches
5 Down Ups
Metcon (Time)
AQAP complete:
15 DB Ground to Overhead -Single DB (50/35)
25 Air Squats
800m Run
12 DB G2O
20 Air Squats
400m Run
9 G2O
15 Air Squats
200m Run

Time Cap: 15 mins
Metcon (Time)
10-8-6-4-2
Strict Pull Ups / Ring Rows
15/10 Push Ups after each set

Rest 3 mins

2-4-6-8-10
Strict Pull Ups / Ring Rows
15/10 Push Ups after each set

Time Cap: 15 Mins

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