# @emily_rolfe19 on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CJroN4nHaNW
- **Gondola URL:** https://gondola.cc/posts/79245746-emily-rolfe19-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/1caa53a935.jpg
- **Posted:** 2021-01-05T23:26:47.000+00:00
- **Account Owner:** Emily Rolfe (@emily_rolfe19) — https://gondola.cc/emily_rolfe19

## Caption

How it started #fresh vs how it ended #notsofresh 🥵

This workout from dekacomp was deceiving! One of those that looks fine on paper...

3 full rounds of below: 
Amrap 3:00
3,6,9,12,15 increasing etc
Thrusters (95/65)
Bar facing burpees 
Rest 1:00
800m echo bike SPRINT 
Rest 2:00 

*go ham on the bike (you will feel like 2:00 is not enough recovery to start the Amrap again) 🤢
*start where you left off on thruster/burpee

Fuelled by genucan 
👖 bornprimitive 
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#crossfit #crossfitgames #openprep #thrusters #barbell #barbellworkout #burpees #intervals #echobike #workout 
#genucan #UCAN #fit #metcon #conditioning #hydration #superstarch #bornprimitive #fitnessgoals #apparelofthedriven #fitness

## Stats

- **Views:** 0
- **Likes:** 609
- **Shares:** 0
- **Comments:** 28

## Credits

No public credits are recorded here. This does not identify who made the post.

## Tags

notsofresh, metcon, bornprimitive, crossfit, openprep, apparelofthedriven, burpees, hydration, intervals, barbellworkout, barbell, conditioning, crossfitgames, thrusters, fit, echobike, fresh, fitnessgoals, ucan, genucan, fitness, workout, superstarch

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