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Wednesday, January 30, 2019

Metcon - Row - BBJO

Wednesday, January 30, 2019

CrossFit Golden - Lacey

12:00 PM

Warm Up

Hip Hamstring Stretches


2 Rounds of

25 Jumping Jacks
5 Inch Worm Push-ups
10 Lateral Lunges
10 F/B Arm Circles (Big to Small)
10 Jumping Lunges
10 Star Jumps


(4 Rounds for time)
Four sets for times of:
30/25 Calories of Rowing
20 Burpee Box Jump-Overs (30″/24″)
Rest 5 minutes

I scaled this to 25 calorie rows and 13 BBJO to a 20" box.  The rounds were still excruciating and I finished with


In retrospect, I should have done jump overs on 25# plates and PVC and shot for the 15+ burpees per round.

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