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March 31, 2021

Workout of the Day

6 rounds for time of:

2 rope climbs
10 ring dips
12 GHD sit-ups

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Each round should be fast and nearly unbroken. Modify the exercises and reduce reps to allow you to maintain intensity throughout the workout.

Intermediate Option:
6 rounds for time of:
1 rope climbs
7 ring dips
9 GHD sit-ups

Beginner Option:
4 rounds for time of:
2 assisted rope climbs
10 assisted dips
12 AbMat sit-ups

CrossFit M.D.I.

21.4 at CrossFit M.D.I., Orlando, Florida.

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