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FIT 02/07/09

Posted on by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Dynamic

Metcon

Metcon (Time)

Team WOD

Class will be divided in 3 Teams

3K Row At the same time

4k (2.5 miles) Bike At the same time

3K Ski At the same time

* Switch athlete Every 250m

* 1 Teammate Holds a Deadlift (185/123)

150 Synchro Air Squats

ONE(1) teammate rests at a time

100 synchro BFSU

ONE(1) teammate rests at a time

50 Synchro Burpees

ONE (1) teammate rests at a time

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