New You Day 10

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CrossFit Lifted – New You Challenge

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

3 rope planks

20 air squats

200m run

Rest 3 minutes, then:

Metcon (2 Rounds for calories)

10 min. EMOM:

First 5 minutes:

30 second ME assault bike

30 second rest

Next 5:

30 second ME cal row

30 second rest

Record total calories on the rower, and total calories for the assault bike

Cash out

4 rounds Tabata plank hold

4 rounds Tabata flutter kicks

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