Everyday Athletes Now – CrossFit

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Warm-up (No Measure)


250m easy

250m moderate/fast

250m easy

250m fast


3 sets

5 single arm overhead dumbbell squats (light) (each side)

5 slamballs (light)

5 strict pull ups

Metcon (AMRAP – Rounds and Reps)

Partner workout:

25 Minute AMRAP

80 overhead squats (95/65)

40 Bar Muscle Ups

40 Power Cleans (155/105)

15 Rope Climbs (OR 40 Strict Pull Ups)

Max Calorie Assault Bike (OR another machine OR max distance run)

*partner must perform 40 regular double unders to switch in

Metcon (No Measure)


5 sets:

90sec at 6min test (or fast) pace,

90sec at easy (active recovery) pace

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