This is Crossfit

Warm up
3x 200m Row @ 90 %
1. Round
30 cal Row
30 Burpees
3 Rope climbs
30 KB Swings 24kg/16kg
2. Round
20 cal Row
20 Burpees
2 Rope climbs
20 KB Swings 24kg/16kg
3. Round
10 cal Row
10 Burpees
1 Rope climbs
10 KB Swings

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