CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
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September 14, 2018

13/9/2018

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A.21-15-9 Reps for Time
  • Calories of Rowing
  • Wall Ball Shots@ 20/14 lbs
Time Cap: 10 minutes

B.21-15-9 Reps for Time
  • Double-Under
  • Kettlebell Swing @ 24/16 kg
Time Cap: 5 minutes

C. For Time:
  • Run 360 meters
  • 21 Dumbbell Deadlifts@ 50/35 lbs
  • Run 240 meters
  • 15 Dumbbell Deadlifts@ 50/35 lbs
  • Run 120 meters
  • 9 Dumbbell Deadlifts@ 50/35 lbs
Time Cap: 7 minutes

D1.Every minute, for 5 minutes (5 sets):
Front Leaning Rest on Rings for 40 seconds
D2.Every minute, for 5 minutes (5 sets):
Chinese Plank for  40 seconds
facing up
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