BEGINNERS
500m row 1.50 rest 1/1 for 3 rounds
30" max effort bike rest 2' each rounds for 5 rounds
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INTERMEDIATE
3 Rounds of
9 Clean squat 40/25 kg
7 burpee over the bar
200m run
7 burpee over the bar
9 thruster 40/25kg
tc 3' each rounds rest 1/1