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Friday WOD

By January 2, 2020 Uncategorized

CrossFit Bondi – CROSSFIT

Metcon

Announcement

Next week we start with testing as of 13 Jan formal 12 week program starts of.

Metcon (No Measure)

3 Rounds of Everything

2 Min On/1 Min Off

1: Row 20/16 Cal

AMRAP Burpees Over Rower

2: 20/16 Cal Bike

AMRAP Devils Press (22.5/15 Kg)

3: 20/16 Cal Ski

AMRAP TTB

4: 25 Wall Balls

AMRAP KB Swing (32/24 Kg)

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