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August 30,2018

29
Aug

August 30,2018

CrossFit Passion – CrossFit

Warm-up (No Measure)

EMOM x 12mins:

Min 1 – 5 Seated Box Jumps (increase height each round)

Min 2 – 8-10 Double Kettlebell Cleans hold 1 second in rack of each rep (moderate weight)

Min 3 – Assault 30 Seconds @moderate effort

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

2 Rope Climbs

12 KBS 70/53

22/16 Calorie Assault bike

Scaled:

4 Laying rope pulls

12 KBS 44/26

16/12 Calorie Assault Bike

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