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Alone Together

June 25, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

30 Seconds Each:

Easy-Moderate-Hard Bike

Push-up to Down Dog Video

Russian Kettlebell Swings (Light Weight)

Banded Good Mornings

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Box Squat

On the Minute x 10:

2 Box Squats

All sets at 65% of 1RM Back Squat

Box height just below parallel

WOD

Metcon (Time)

On the 4:00 x 6 Rounds:

6 Burpee Box Jumps (24’/20″)

9 Kettlebell Swings (70/53)

12/9 Calorie Bike Erg “
Score is slowest round





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