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Posted on Mar 19, 20

Crossfit Adoration – WOD at Home


Metcon (Time)

4 x 20 bent over rows

( Use DB’s, bands, water jugs, kids, whatever just focus on squeezing the lats up and back)


50 du’s/ 75 su’s/ 75 feet together jumps over a line half side to side and half front to back with arms/hands mimicking du motion

10 v ups

10 push ups

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