Tuesday 9-3-19 – CrossFit Rancho Cucamonga
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Tuesday 9-3-19

2
Sep

Tuesday 9-3-19

WOD

Workout

FOR TIME
1000m Row
800m Run
80 Double Unders
40 Single DB Step-Ups (50/35)|(35/25)|(24/20)
500m Row
400m Run
40 Double Unders
20 Single DB Step-Ups (50/35)|(35/25)|(24/20)

-24:00 Time Cap-

Optional Finisher

3 SETS
10/10 Single DB Bent Over Row
10/10 Single Leg Glute Bridge-Up

Need More?

Do this before the workout.

  1. 4 SETS
    600m Run
    200m EZ Jog
    400m Run

-Rest 1:00 b/t Sets-

*Think of each run portion at a moderate, consistent pace then transition to an EZ Jog. Try to match your times for all 3 parts of all 4 Sets

Do this after the workout.

3 ROUNDS FOR TIME
25′ SA DB OH Lunge (R) (50/35)
25′ SA DB OH Lunge (L)
25′ HS Walk
15 HSPU

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