Wednesday 12.23.20 Workout

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CROSSFIT

“8th Grade”

8 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row

(30:00 Cap)

:: Alternate Variation ::

8 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row

WHITEBOARD BRIEF

With 8 total rounds, this workout will likely range between 20-30 minutes to complete
Each movement should range from about :50-1:15 to complete
This workout is about your average pace across the 8 rounds
Look to stay smooth and consistent over the first 7 rounds before finishing with a kick in the final round
Ideally, your fastest and slowest rounds are within several seconds of each other
In order to do this, we can come out a controlled pace through the first 2 rounds
This can allow you to stay smooth through rounds 3-7
In the final round, see if you can increase your air squat cycle time and pace on the rower

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