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CrossFit WOD Fitness 03/11/2015 – CrossFit Rotown
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CrossFit WOD Fitness 03/11/2015 – CrossFit Rotown

Coach Gino Goossens
2 november 2015 - Auteur: Coach Gino Goossens Categorieën: CF Fitness en Workout of the day

A. Four sets of:
Sumo Deadlift x 4-6 reps @21×2 [heavier than previous week]
Rest 45 seconds
Single Arm Overhead KB Carry x 505 Meters/Arm
Rest 45 seconds
FLR or Hollow Body Hold x 45-60 second
Rest 45 seconds

B. AMRAP6 @80%
10x Burpees
10x RKBS (24/16)

Rest 2:00

AMRAP6 @ 80%
1 min POSE run (back against the wall)
3x Wall Walks

Rest 2:00

AMRAP6 @80%
10x Ring Rows
10x Pushups
10x Goblet Squats

Rest 2:00

For time:
1/2 Karen (75 Wallballs)

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