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Goodell

11
Jul

Goodell

CrossFit Pally – Bootcamp

Metcon

Metcon (Time)

Hero Wod: “Goodell”

5 Rounds for Time:

400 meter Run

20 Wall Balls (20/14 lb)

14 Kettlebell Swings (53/35 lb)

38 reps of “X”

Round 1: Push-Ups

Round 2: Air Squats

Round 3: Pull-Ups

Round 4: Alternating Lunges

Round 5: Burpees

For each of the 5 rounds, perform 38 repetitions of the corresponding movement. For example, in round one, after completing the 14 kettlebell swings, complete 38 push-ups. The following round start again at the 400m run, complete 20 wall balls, 14 kettlebell swings, and 38 air squats. Continue in this way for all 5 rounds.