Sunday 10.03.24

On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road. CrossFit:

A. alt OTM x10: 2 Turkish Get Ups (alt each time)

"Flow"

B. 20 min AMRAP:

1000m Echo Bike

2 Turkish Get Ups/arm (16/12kg)

5 Quadrupled Cat Cow

20 Russian Swings (16/12kg)

or

20 min AMRAP:

1000m Bike Erg

20 KB Gorilla Rows (each arm = 1)

30 Russian Swings

40 Sit Ups

KB: (24/16kg)

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