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Happy Retirement Chief

February 7, 2020 | No Comments

MarDock Crossfit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds

300 Meter Row

15 Air Squats

30 Seconds Push-up to Down Dog Video

15 Double Unders

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Front Squat

On the 1:30 x 7 Sets:

1 Tempo Rep

Tempo:

* 10 Second Negative

* No Pause in Bottom

* Full Speed Stand

Start Around 55%

WOD

Metcon (Time)

4 Rounds

20 Cal Row

9 Push Press 135/95

20 Burpees

9 Front Squats 135/95

Stretch





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