Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 12 min cap

10 Iron cross/RO2VS

10 Scorpions

2:00 Cardio

20 Short pogo jumps

10 High pogo jumps

10 Air squats

10 Squat jumps

:45 Samson stretch ea

Metcon (5 Rounds for time)

5x300m sprint

Rest 3:00 between rounds

*Goal is to maintain or reduce interval times

*score each rounds time