Posted on

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit

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Warm-up (No Measure)

3 rounds:

Row 300m

20 kb swing

Metcon (Weight)

12 minute EMOM

4 deadlift
build weight with each set. record heaviest set of 4

Metcon (Time)

20 calorie row

Then 4 rounds:

30 thrusters (65/95)

15 bar-facing burpees

20 calorie row

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