a) WARM UP:
10 mins of quality reps:
Then,
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| b) WOD:
20 mins AMRAP:
*In between your tire flips. You will run 100m. I.e. Run 100m, flip 1 tire, run 100m, flip 2 tires, run 100m, flip 3 tires…. etc…. |
c) SKILLS WORK:
– rope climbs – handstand walks, kick ups, negs, kipping – double unders |
CrossFit and Personal Training 