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Active Recovery

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Perform at 60-70% effort (MyZone: Green/Blue)

AMRAP 24

100m Farmers carry

10 Slam Balls

10/side Seated Russian Twist

10 Hollow Rocks

10 Supermans

20 Cal Ski/Bike/Tread/Row

*Change apparatus each round.

MF: Metcon (No Measure)

Mike’s actual B day

I will be doing the following

52 cal bike

52 WB

10 sets

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