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“CrossFit”
A.
0:00 to 8:00
3, 6, 9, 12
Handstand pushup (Comp – SHPU)
Overhead squat 40/30 (Comp – 60/40)
Shoulder to overhead 40/30 (Comp – 60/40

8:00 to 14:00
2, 4, 6, 8
Hanstand pushup (Comp – SHPU)
Overhead squat 40/30 (Comp – 60/40
Shoulder to overhead 40/30 (Comp – 60/40

14:00 to 19:00
1, 2, 3, 4
Hanstand pushup (Comp – SHPU)
Overhead squat 40/30 (Comp – 60/40
Shoulder to overhead 40/30 (Comp – 60/40

B.
Tabata row for calories

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