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CrossFit WOD-Wednesday, 1/18/23

Warm-up (2 rounds)

:60Jump rope

50'bear crawl

50'lunge walk

15swings


Technique review:Rowing


6 rounds, rest = work time from previous round


500mrow

calculate 90% of your best 500m row time.

For each round, every second past that time

requires one burpee during the rest portion (maximum of 15 reps) per round.


If you're going to make Tuesday and Thursday workouts, disregard this stipulation.

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