Molon Labe CrossFit

Dynamic Warm-up

Strength: Nordic Hamstring Raise/Curl
5 Sets of 7/10 reps

10 Rounds of:
-200 Meter run (OR 20 Calorie Row/AirDyne)
-10 Kettlebell swings @70/53 (Amreican)

*Coaches will assess athlete recovery between rounds and reset the clock each round. Your fastest time of the 10 rounds will go on the board.

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