wod

Rowing

CrossFit Fixx – Rowing

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Warm-up

Row 200m (easy)

10 KB Deadlifts

10 Straight leg situps

Row 200m (moderate)

10 KB Russian Swings

10 Alt V-ups

Row 200m (fast)

Groiners, deep squat, etc. to stretch

Metcon (No Measure)

EMOM x 24 Minutes
Min 1 – Row 15/12 Cal

Min 2 – 20 KB Swings

Min 3 – :45 Bike or Ski

Min 4 – 20 V-Ups

Finisher

10:00 Moderate Row for Distance

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