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CROSSFIT 5pm

WU:

- 10 Shuttle Run

- 10 Air Squat

- 10 Alt bodyweight lunges

- 5 Inchworm to push ups

- 20M Bear crawl

- 5 Empty bar Thruster


WOD 1 :

Every 4'x4 :

- 400M Row / Ski / Run /

* AMRAP:

“ Macho Man “

- 3 Power Clean

- 3 Front Squat

- 3 Shoulder to overhead

* 1 Min Rest after Each round


WOD 2:

Tabata : 20''on / 10'' off

- Each station 8 Sets:

Station 1 :

- Side KB lunges

Station 2:

- Dual Devil press

Station 3:

- KB swing

Station 4:

- elbow plank

Station 5:

- Single leg v-ups

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