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9.9 CrossFit Central WOD Blog

9.9 WOD: Rowing

9.9 CrossFit Central WOD BlogEAST side Burnet Rd and Downtown:
4 Rounds as follows:
RD1 = Row 500m/20 Thrusters @ 95/65
RD2 = Row 250m/15 Thrusters @ 115/80
RD3 = Row 500m/10 Thrusters @ 135/95
RD4 = Row 250m/5 Thrusters @ 155/110

WEST side Burnet Rd and Downtown:
A) 5 sets of:
3 Dual KB Cleans @ AHAP
5 Sub-Max-Effort Box Jumps (80% of 1rm height)
B) 3 Rounds: (53/35)
16 Walking Lunges w/ Dual KBs in Front Rack →
Dual KB Front Rack Walk ←
200m Run

 

 

 

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