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CROSSFIT

WARM UP

1min jump rope followed by 2x

10 OHS

15 Ring Rows

10 Front Squats

15 Prone T’s


WEIGHTLIFTING

3 x 3

OVERHEAD SQUAT

3 x 3

FRONT SQUAT


METCON

For Time: (cap15)

30 OHS

40 DB Step Ups

100 Single under

30 Front Squats

40 DB Step Ups

100 Single Under

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