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CrossFit WOD 20/10/2015 – CrossFit Rotown
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CrossFit WOD 20/10/2015 – CrossFit Rotown

Coach Gino Goossens
19 oktober 2015 - Auteur: Coach Gino Goossens Categorieën: CF Competition, CF Fitness, CF Performance en Workout of the day

CrossFit Workout Of The Day Fitness, Performance, Competition

OFF/Z1/CATCHUP for those who have been training the last two/three days on a row. For all the rest:

For time:

10 box jumps, 30 Inch box / 24 Inch box
10 chest-to-bar pull-ups
20 kettlebell swings (heavy: 24/32/40)
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell
40 Hollow Rocks
40 medicine-ball cleans, 20-lb. ball
50 burpees
50 Double Unders

*scaled version

10 box jumps, 30 Inch box / 24 Inch box
10 pull-ups / Ring Rows
20 kettlebell swings (heavy: 16/24)
20 one-legged squats, alternating (using a box)
30 toes-to-bars / knee-to-elbow / Knee raises
30 overhead squats, 75-lb. barbell (using the PVC pipe)
40 Hollow Rocks / Hollow hold for 40 sec.
40 medicine-ball cleans, 20-lb. ball
50 burpees
50 Double Unders / 100 singles

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