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CrossFit Competition WOD 14/09/2015 – CrossFit Rotown
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CrossFit Competition WOD 14/09/2015 – CrossFit Rotown

Coach Gino Goossens
13 september 2015 - Auteur: Coach Gino Goossens Categorieën: CF Competition en Workout of the day

CrossFit Workout Of the Day for CF Competition

A. Box Jump; 2,2,2,2 @80%; rest 60s
B1. Back Squat @2010; 6,4,4,4,2; rest 60s
B2. Pullup + MU + Dip; [1+2+3]x5; rest 90s (bar or rings)

+

20s Row/Banded partner Sprint @100%
Rest 2:40
x3
Rest 5:00
x3

Notes:
– box jumps are as a primer for the squats, ensure step down after each rep no ‘bouncing’ or rebounding

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