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Thursday

17
Mar

Thursday

16.4 is …..?

crossfit-open-16.4

SKILL

 

3 rounds of

 

30 Mountain Climber

3-5 Wall Climbs (slow & controlled)

:45 sec Plank Hold

 

STRENGTH

 

3 sets of 

 

6-8 Bent Over BB Row

(increase load each round for maintain mechanics)

rest :30 sec

10-12 Tempo Push Ups @ 32×1

rest :30

20 Banded Hamstring Curls

rest :30

 

WOD

 

2 Sets of

 

Row 50 Cals

rest as needed