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CrossFit Pace Patriot Pride – WOD

Warm-up

Warm-up (No Measure)

FBB Warm-up…3 Rounds, Increasing Effort Each Round

1:30 Row or Bike (start slow and end moderate/high in final round)

10 Up-downs

20 Single Unders

10 Russian Step-Ups (knee to chest during step-up with non-plant leg)

20 Hollow Flutters (1L / 1R = 1 Rep)

10 Double Russian KB Swing (light)

:30 Double KB Front Rack Walk (controlled and steady!)

(15:00 Cap on General Warm-up)

Workout

Metcon (AMRAP – Reps)

ON A 25:00 RUNNING CLOCK…

25 Burpee Box Step-Over (24/20)

50 Cal Bike

100m Walking Lunge

200 Double Unders

200m KB Farmer Carry (70/53)|(53/35)

Then…

Max Cal Row in Remaining Time

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching