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92117 DELOAD WEEK

21
Sep

92117 DELOAD WEEK

J5 CrossFit – CrossFit

Warm-up

coachs warm up

5-8 min

Mobility

coachs choice

5-7 min

DEMO

5-6 min demo

Specific warm up

6-8 min

SLVR: Metcon (AMRAP – Reps)

2 min amrap

15/12 cal row

10 k swings 53/35

max ERG over burpee

rest 1 min

2 min amrap

15/12 cal row

10 k swings 53/35

max ERG over burpee

rest 1 min

2 min amrap

15/12 cal row

10 k swings 53/35

max ERG over burpee

rest 1 min

2 min amrap

15/12 cal row

10 k swings 53/35

max ERG over burpee

totally burpees of all rounds is score

BRNZ: Metcon (AMRAP – Reps)

2 min amrap

13/10 cal row

10 k swings 44/26

max ERG over burpee

may step

rest 1 min

2 min amrap

13/10 cal row

10 k swings 44/26

max ERG over burpee

may step

rest 1 min

2 min amrap

13/10 cal row

10 k swings 44/26

max ERG over burpee

may step

rest 1 min

2 min amrap

13/10 cal row

10 k swings 44/26

max ERG over burpee

may step

totally burpees of all rounds is score