“You better run!”


Happy birthday to Jamie Copeland!!

BOX – CrossFit

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DU, burpee, run (No Measure)

2 rounds:

15 DU
10 Burpees
100m run

Kipping (working on technique with trainer for 6 minutes )

working on the kipping technique for pull ups, t2b, ect.

“You can run but you can’t hide!” (No Measure)

10 rounds of:

30 sec of sprinting @ max effort
30 sec rest

then rest 3 minutes

then repeat cycle one more time.

(work out will take 23 min total)

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