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Cardio CrossFit WOD, November 20, 2021

20 Nov, 2021

CFC 11.20.21

The Row Boat (Time)
AQAP complete:
5000m Row
50 Front Squats (95/65)
60 Box Jumps (24/20)

The divide the rowing and reps as desired. While one is working, the other is holding a Plank or Hollow. If either is broken partners have to switch.

Time Cap: 35 mins
Metcon
Complete 3 sets of:
10 Dragon Thrusts (3 sec lower)
20 V-Ups (Hollow to Crunch – Sit Ups)
30 Flutter Kicks
16 Russian Twists (slow and controlled)
Rest as needed

Time Cap: 10 mins

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