Gym – CrossFit

O Israel, put your hope in the LORD, for with the LORD is unfailing love and with him is full redemption.
—Psalm 130:7

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in 10 minutes complete:

800m run/row

5 spiderman lunges (ea leg)

5 inchworms

5 cossack squats (ea leg)

remaining time you may roll out

Metcon (Time)


25/18 cal standing bike

25 kb or db goblet squats #35/20

25 oh kb swings #53/35

50 kb or db goblet lunges (total) #35/#20

rest 3:00 min b/t rounds