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It must be Saturday!

WOD: 2rds

200m run

21 thrusters and burpees

400m run

15 thrusters and burpees

800m run

9 thrusters and burpees


Thrusters: (95/65) every time you put the bar down you need to do a 400m run. Use DBs or odd object for thrusters.


After: 50 burpee box jumps or burpee step ups if you don’t have a box.


Warmup: 3rds

200m run

5 front squats (barbell or light DBs)

10 push ups


Mobility: chest, overhead wall, couch, wrist


zoom at 8am.

Derek Casinghino is inviting you to a scheduled Zoom meeting.


Join Zoom Meeting

https://us02web.zoom.us/j/6953024569


Meeting ID: 695 302 4569

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CrossFit Ardor
CrossFit Ardor
30 may 2020

28:55 with 95lbs and Rowing. After: 50 burpee box jumps 2x12 butterfly pull-ups 3 muscle-ups

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