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FRIDAY CrossFit WOD 8.17.18

16
Aug

FRIDAY CrossFit WOD 8.17.18

WOD
20 Min EMOM
1 Min: 10-15 Burpees
2 Min: 2 Rope Climbs
3 Min :30 HARD EFF Bike Cals
4 Min: Dbell Step Up and Over 20/18″ 50/35#

CORE WORK
40-30-20-10
DB Bent Over Rows 70/45
80-60-40-20
Russian Twists w/ 5 lb. plate
L+R= 2 on Bent Over Rows
L+R= 1 on Russian Twists

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