CF 416 Daily

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CF 416 Daily


Gymnastics or Oly Skills

Pick a few movements and spend 15 minutes working on them



3 Rounds for time:

15 x Deadlift(155/105)

15 x Box Jump (24/20)

Run 500m


Run WOD(6:30pm)

 Warm up: Jog to Rogers Centre, dynamic (grape vine, fast lead leg, hamstring swing while high knees), strides, ABCS.

Tempo WOD:Stadiums 3sets x 6runs. 

Cool Down: Jog back to 416 and roll out.


CrossFit flirting: talk burpee to me

To work better; work less


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