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October 5, 2019 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Sets:

20 Second Front Plank

15 Banded Pull Aparts Video

100 Meter Run

5 Walkouts Video

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

WOD

Metcon (3 Rounds for reps)

AMRAP 10:

1 Mile Run

Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 7:

800 Meter Run

Max Power Snatches (115/85)

Rest 3 Minutes

AMRAP 4:

400 Meter Run

Max Thrusters (95/65)





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