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THURSDAY

CrossFit 5000 – CrossFit

Metcon (4 Rounds for time)

Row Run
Every 5mins for 20mins (4sets)

Row 700/600m

Run 400m

Record your time for each round.

Conditioning

3 Sets for Max Hold or Max Reps:

30sec Pinch Plate Hold

Rest 30sec

30sec V-Ups

Rest 30sec