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Bi Sprint

September 21, 2020 | No Comments

MarDock Crossfit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Min Bike or Row

7 Min for Quality

5 Push-up to Down Dog

30 ft DB Death March

10 Ring Row

10 Squats

WOD

Metcon (Time)

On the 4 x 8 Rounds

20/15 cal Row

200m Run

Slowest Round is Score
-Each Round Should take about 2 min

Core Work

3 Rounds

100ft DB Farmers Carry

50 Ft OH Carry Right

50 Ft OH Carry Left





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