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MarDock Movement

July 24, 2020 | No Comments

MarDock Crossfit – Bootcamp

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Warm-up

Warm-up (No Measure)

8 minute AMRAP

Bike 5 call

50ft. High kick

50ft. Butt kick

10 squats

10 ring rows

Metcon

Metcon (No Measure)

3 sets if each circuit

Work for 2 minutes….Rest for 1

20 jump squats

10 push ups

Remainder: burpees

20 reverse goblet lunges

10 BW rows

Remainder: kb swings

20 box step ups

10 DB push press

Remainder: box jumps





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