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On the 0:00 1 mile run

On the 10:00 100 burpees

On the 20:00 1 mile run

After: 3rds

20 back squats at 135/95

*get as heavy as you can handle with the weight you have. If you have 2 kbs put them in the front rack for your 3x20, same with DBs!


400m run

Then 3rds

5 push-ups

10 squats

5 burpees

Mobility: chest, spidey, pigeon

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Dawn Lataille
Dawn Lataille
Apr 23, 2020

8:38 Paced the burpees in sets of 10 (9:30) 8:41 Kept the squats lights, can’t drop metal plates on concrete if I needed to bail!😬


CrossFit Ardor
CrossFit Ardor
Apr 23, 2020

Derek 1st mile 7:00 Burpees 5:36 2nd mile 6:46 Aiden 1st mile 6:56 Burpees 6:00 2nd mile 6:35 Notice I beat him on the burpees💪🏽!


Well that sucked for me. Lol Mile 1. 9:45 Not 100 burpees. Maybe 80 Mile 2. 9:24. Took this workout to the track.

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