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CROSSFIT

WARM UP

- 10 Shuttle Run

- 10 Air Squat

- 20m Walking Lunges

- 20m Duck Walk

- 20m toe touches


STRENGTH

5 x 2

Back squat


ACCESSORIES

3 sets:

- 12 Good morning

- 12 Stiff leg deadlift

- 12 hip thrust


WOD

Buy in:

- 500m Machine

40 - 30 - 20 - 10

- wall balls

- Shoulder to overhead

- Sit ups

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