CrossFit FC East – L.I.F.E.

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Warm-up

Tabata Row (8 sets)

(20 seconds on/10 seconds off for 4 min total)

– into –

3 sets

5 Rings Rows

10 Sit Ups

15 Air Squats

Metcon (Time)

21-15-9

Dumbbell Thrusters

Up Downs + Step Over Dumbbell

Jumping Pull-ups

Acccessory

5:00 Bike Erg or Air Bike (slow)