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CROSSFIT

WARM UP

4’ any machine

Followed by

3 round of empty barbell warm up:

5 clean deadlifts

5 clean pulls

5 muscle cleans

5 power cleans


STRENGTH

EMOM 10:

-3 reps power clean


ACCESSORIES

3x :

10-12 Banded lat push down

10-12 Barbell row


WOD

AMRAP 7:

7 hang power cleans

7 medicine ball sit ups

*Score: number of rounds

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