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“Beach Cruiser” – Wednesday 10-11

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Warm-up

2 Rounds

Partner A: Row 250m

Partner B: Mobility

 

Mobility

Quads

Adductors

 

Strength

EMOM8

2 Squat Cleans (80-90%)

 

Rest 4 Minutes

 

EMOM5

1 Squat Clean (90-102%)

 

WOD

13 Minute AMRAP

2000m Row

30 Clean and Jerks (135,95)

 

Level 2- 115,75

Level 1- 95,55

 

Similar to the CrossFit Open. If you finish the workout head back to the rower and accumulate as much distance as possible.

 

Bike Sub = 4 Miles

Run Sub = 1 Mile