Tres Tabatas Mas

Amundsen Warm-up/CFWU mixture

Tabata protocol = 20 seconds of exercise immediately followed bby 10 seconds rest, making 1 round

Tabata: 10 rounds each with 1 minute in between of...

1 pood (16kg) KettleBell Sumo Deadlift High Pulls
Over Head Squats using 5 ft PVC pipe filled with sand (~10#)
Push ups

Lowest set in each of the ten rounds is the score.


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At the old HQ, CrossFit MECCA in 2007