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Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Conditioning:

On a 10 minute clock, perform 2 rounds of:

Row 50 seconds, rest 10 seconds

Row 40 seconds, rest 20 seconds

Row 30 seconds, rest 30 seconds

Row 20 seconds, rest 50 seconds

Row 10 seconds, rest 50 seconds

 

For total calories

…rest 2 minute, then…

On a 10 minute clock, perform 2 rounds of:

Bike 10 seconds, rest 50 seconds

Bike 20 seconds, rest 40 seconds

Bike 30 seconds, rest 30 seconds

Bike 40 seconds, rest 20 seconds

Bike 50 seconds, rest 10 seconds

 

For total calories

 

Flexibility/Mobility:

ROMWOD

 

 

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