Wednesday

Crossfit Mount Kisco – CrossFit

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Warm-up

Use warm up to develop pace for workout:

250m Row

Length of rig, jog back down:

High Kicks

Butt kickers

Side shuffle

Side shuffle

Bear crawl

250m Row

5 inch work push ups

Metcon (5 Rounds for time)

300/250m Row

10-1 Bench Press 165/85

Rest 1:00

Record 300m Paces each row.

Maintain same pace each rd.

Record Round 2/4/6/8/10 in Wodify

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