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141105 – “Three Row Seating”

U Turn CrossFit – CrossFit

Warm-up

(No Measure)

Hip Flexor Stretch

Butterfly Stretch

Runners Stretch

Then,

15 Air Squats

5 Burpee

15 Empty Bar Front Squat

5 Burpee

15 Empty Bar Overhead Squat

5 Burpee

Weightlifting

Front Squat (5 – 3 – 3 – 1 – 1 – 1 – 1)

Metcon

3 X : 500m Row (Time)

Max Effort 500m Row