3/16 Jusfrute drive, West Gosford  P: 0409 718 153

Wodify

Choose Date:
 
CrossFit - Sat, Jul 13
warm up

10/8/6/4/2

  • standing ring rows
  • 1 db push press
  • mountain climber
  • sit-ups
IN PARTNERS (AMRAP - Reps)

3x12 min AMRAPS
1)
30 synchro air squats
20 ring rows (feet on box)
16 ring dips

2)
20 DB step ups @ 22.5/15
(2 DB’s 20” box)
20 partner burpees
20 DB push press @ 22.5/15

3)
30 GHD sit ups
60m KB farmers carry @ 32/24

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