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For time:
8 wall-ball shots
4 shuttle runs
1 rope climb
16 wall-ball shots
8 shuttle runs
2 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
32 wall-ball shots
16 shuttle runs
4 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
16 wall-ball shots
8 shuttle runs
2 rope climbs
8 wall-ball shots
4 shuttle runs
1 rope climb
Time cap: 25 minutes
♀ 14-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope
♂ 20-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope
Beginner Option:
6-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs10-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs
#HongKong #CrossFit #Exercise #Saturday #GuardianFitnessHK #hkfitness
