5 mins General Warm up
(CrossFit Warm up)
Specific WOD Warm up
5 x 40 sec Row - 20 secs rest
(Increase the Intensity each Rep)
3 Rounds of
5 Burpees
10 Box Steps 20”16”
WOD
3 Rounds For Time
500 m Row
21 Burpees
400 m Run
3 Mins rest Between Rounds
5 - 10 mins
Cool Down and Stretch
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