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              <span class="initials">NOV 29</span>
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              <a data-turbo-action="advance" class="post-title" href="/cardio-crusher-4a21de4f-4c20-4b71-9ddc-fdafce764ecc">Cardio Crusher // Friday - 2024.11.29</a>
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              <a href="/workout_structures/rounds_for_time">Rounds-for-Time</a>
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              <a href="/movement_types/cardio">Cardio</a>
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              <a href="/equipment/ghd_machine">GHD Machine</a>
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  <p><strong>For Time:</strong></p><br><ul>
<li>50 Calorie Row</li>
<li>40 GHD Sit-ups</li>
<li>30 Box Jumps</li>
<li>20 Wall Balls</li>
<li>10 Burpee Box Jump Overs</li>
</ul><br><p><strong>Time Cap:</strong> 20 Minutes</p><br><p><strong>Instructions:</strong> Complete the designated number of reps for each exercise in order as quickly as possible. Keep a steady pace on the rower to start, then focus on efficient movement on the GHD sit-ups, box jumps, wall balls, and finish strong with the burpee box jump overs. Be sure to push yourself, but maintain proper form throughout the workout.</p>
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