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Double Rapping - Crossfit Hardcore

WOD

Double Rapping

By Lance Mosley

1/30/18

HS PRACTICE

2 RDS
1 MIN HS HOLD, 1 MIN HS WALK (IF YOU CAN'T DO HS WALK, GET A PARTNER
AND DO 1 MIN WHEEL BARREL WALKS)

WOD

10 MIN AMRAP

10 DL 95/135
10 JERKS 95/135

10 MIN AMRAP

10 KB SWINGS RUSSIAN STYLE 55/70
10 BOX JUMPS

SCALED=65/95..35/55

EWOD

6x100m(:30)

5x200m(:45)

4x400m(1:00)

3x25m Prowler9:45) 25/45

2x250m Row(1:00)

1x800m