Rack crossfit

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anthonydiaz on Instagram: "After the 5th round is when the party begins. 🔥

Work
15 Rounds
1 man maker= 1 push up + Rt DB row + Lt DB row + thruster
2 DB front rack lunges (1Rt/1Lt)
3 DB push press
4 DB front rack squats
*after every 5 Rounds perform: Men 16, women 12 cals airbike

Goal time try to finish under 28 mins
Great time under 18 mins

DB weight: Men 50-35lb, Women 35-20lb
*I went with 60lb, shit was messed up

Choose weight accordingly.

Can sub airbike for:
200m run, 250/200m row or ski, 500/400m bike erg, 100 double unders

Can sub DB’s for KB’s

Save on products:
Muscle Recovery: @asepurenaturals Code: DIAZ
Creatine: @try_create_ Code: DIAZ
Pre workout: @eboost Code: ADIAZ
Hydration: @drinkpwrlift Code: DIAZ
Sunglasses: @blenders Victory Lane. Code: DIAZ

#stayhard #payhim #f Lunges, 400m, Squats, Crossfit, Muscle Recovery, Push Up, Wod Crossfit, Preworkout, Six Packs

anthonydiaz on Instagram: "After the 5th round is when the party begins. 🔥 Work 15 Rounds 1 man maker= 1 push up + Rt DB row + Lt DB row + thruster 2 DB front rack lunges (1Rt/1Lt) 3 DB push press 4 DB front rack squats *after every 5 Rounds perform: Men 16, women 12 cals airbike Goal time try to finish under 28 mins Great time under 18 mins DB weight: Men 50-35lb, Women 35-20lb *I went with 60lb, shit was messed up Choose weight accordingly. Can sub airbike for: 200m run, 250/200m row…

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Anthony Key