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CrossFit WOD 05/10/2015 – CrossFit Rotown
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CrossFit WOD 05/10/2015 – CrossFit Rotown

Coach Gino Goossens
4 oktober 2015 - Auteur: Coach Gino Goossens Categorieën: CF Fitness en Workout of the day

CrossFit Workout Of the Day for CF Fitness

A. EMOM16 (4 sets of each):
Minute 1 – Push Press x 8 reps
Minute 2 – Front Rack Reverse Lunges x 16 reps (8/leg)
Minute 3 – Supinated Bent Over Row x 8 reps (same weight as pushpress)
Minute 4 – FLR Hold x 30 seconds (on rings if FLR is easy)

B. Every 3 minutes, for 15 minutes (5 sets):
Bench Press 6-8 reps @20X1

Between each set, perform 8-10 perfect Banded Face Pulls

C. EMOM10
5 Heavy Russian KBS
50m Sprint

Perform each set as quickly as possible.

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