CoreFit and CrossFit:
Teams of 2
one working at a time :
Row 2k (500m at a time)
60 KB or DB snatches 55 lbs / 35 lbs. alternate sets of 10 (5 per arm)
50 ring dips (sub dips or push-ups)
40 burpees (sets of 10)
30 toes to bar
Airdyne 200/ 120 calories
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