August 10, 2019 | No Comments

MarDock Crossfit – Bootcamp

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Warm-up (No Measure)

2 Rounds

Row 250m

20 walking lunges

10 DB strict press

5 burpees

Metcon (No Measure)

40 med ball cleans

40 pull ups/ring rows

40 KB Deadlifts

40 push ups

40 box jumps/step ups

40 KB swings

40 sit ups

40 air squats

40 hammer swings

*200m run at the start and after each 40-rep movement (=2.5 miles)

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