HOME WOD – Week 4, Day 6
24
Jul

WOD – Week 4, Day 6

Posted in Training

Strength and Conditioning: (3 rounds for time)
- 20 jumping squats
- 20 pushups
- 20 sit-ups
or
- Take the day Off

Running Workout: (3+ Hours Before CFE Strength & Conditioning WOD)
Run total of 45 minutes:
- run 10 min easy 50-65%
- then 6 rounds of 2 minutes hard 85-95% and 3 minutes run easy 65-75%
- then run easy last 8 minutes 50-65%.

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

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Driving home after an incredible event in Virginia. Thank you, Combiners. #cmc #cmcvirginia #bluestarhighway #patriotism #athletes #crossfit

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Cross the finish line like James Bond. Regram via @devinmaier. #cmcvirginia #cmc #finishline #jamesbond #keepitclassy #bryceresort

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The cargo net is just for show...these Virginia combiners are BEASTS. #cmcvirginia #cmc #beastmode #bryceresort

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