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Cardio CrossFit WOD, July 13, 2021

13 Jul, 2021

CFC 7.13.21

Metcon
EMOM x 9 mins of:
1. 15 DB Front Squats
2. 30 Sec Plank Hold
3. 20 Banded Pull Aparts
Metcon
Complete 3 rounds of:
10 DB Bench Press
10/side Single Arm DB Bent Over Rows
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 KB Swings (53/35)
10 Box Jumps (24/20)
10 Ring Dips / Box Dips
100m Run
Metcon
EMOM x 5 mins:
10 Flutter Kicks
10 Scissor Kicks
10 Alt Single Leg V-Ups
10 sec Hollow Hold

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