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CFL 4/20

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Turkish get up

Build to moderate double for each side.

Focus on quality over weight. Have them require perfect reps prior to going up in weight.


12 min AMRAP

Team 3

Row 250m

Should be an all out sprint. Redline (looking for around 3000+ total meters) they should be able to hold a 2:00 min pace.

If there are more than 18 people. Have them do 500 m intervals on the bike. Less than 18 people everyone should rowing.

Score is total weight for TGU and team meters