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By: Mark Masavage
E2MOM until you Reach 300 Cal 80 cal row 70 lunges with wallball (20/14) 60 American Kettlebell Swings (53/35) 50 box step ups 40 wall balls (20/14) 30 cal ski-erg 20 Toes-to-bar 10 strict pull-ups 5 heavy Med-ball to shoulder
E2MOM until you Reach 300 Cal 1 x Clean (heavy) Max Cal Assault Bike
REST DAY Everybody needs a day of rest. Enjoy it!
Sport Basketball
20 Minute Alt EMOM Min 1 – 12 x Front Squat Min 2 – 12 x Push Press Min 3 – 12 x Thruster Min 4 – 200m Run Rest Use a 75/55 barbell or 2 x 35/25 Kettlebells.
1 min : 10 sec transition until reach 300 cal on each Assault Bike Ski Erg Air Runner C2 Rower Rest Match the number of stations with athletes.
14 min AMRAP 400m Run max strict pull-ups max dips Complete as many rounds as possible. This workout is based on CrossFit®’s workout of the day.
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