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Your Hillsboro CrossFit WOD - Workout Of The Day

Thursday

CrossFit Code Red – NC45

Warm-up

Warm-up (No Measure)

3:00 Tabata Jump Rope

Into…

3 ROUNDS

10 Russian KB Swings

10 Jump Squats (:01 pause at bottom)

Strength

Power Clean (3 REPS EVERY :45 x 10 SETS )

Partner Metcon

Metcon (Time)

IN TEAMS OF 2…

8 ROUNDS FOR TIME

200m Run

200/150m Row

*Partners alternate rounds