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Something called "the sandwich" boy did that make me sweat! #crossfitcrowntown

A post shared by Bonnie Long (@bonniekl75) on

THURSDAY

WOD

“Kamakaze”
21-15-9 reps for time of:
Chest to Bar Pull-ups
Ring Dip
Kettlebell Swings, Red/Blue

ENDURANCE

SHRED
Max cals in remaining time of SHRED zone cardio

ACCESSORY WORK

A. Tabata Bicycle Crunch
B. 4 x superset of:
30 Reverse Hyper
15 GHDSU
C. Iron Scap Protocol

BASEFIT

WOD

“HAM”
10 rounds, each for time, of:
7 Burpees
7 V-ups
7 Kettlebell Swings
7 Jumping Air Squats
– rest 30 seconds after each round
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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