01.04.

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  • Post last modified:2025.12.30.
  • Post category:program

LIGHT CROSSFIT

I. EMOMX16
1.: 15 SEC PULL UP
2.: 15 SEC PUSH UP
3.: 15 SEC-15 SEC DB CLEAN & JERK
4.: 15 SEC JUMPING JACK

II. 20X 30/15 SEC
A. ALT. SKIERG
B. BEAR COMPLEX

CROSSFIT

I. 2X20
TRX SIDE KNEE PULL
PLATE DOUBLE TOUCH (10 STANDING, 10 SITTING)

II. FT: 10-1
POWER CLEAN
BENCH PRESS
DEADLIFT

TC. 25′

III. 4X4′ TO2:
500M ROW FOR TIME
<1:50/2:00
(PEN.: 1 SEC= 10M RUN)