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CROSSFIT

WU

- 200m

- 10 Air Squat

- 30” wall-sit Hold

- 20m Duck Walk

- 20m toe touches

- 5 Empty Bar Back squat

STRENGTH

A. 10 - 8 - 6 - 3 - 2- 1

- Back Squat

B. 3x

- 10 deficit close feet KB squat

- 12 deficit KB reverse lunges

- 10 BB good morning

CONDITIONING

TABATA

A . Every 2’ / 1’ x 3:

- 10/8 CAL

* Max Clean and jerk

B. Every 2’ / 1’ x 3:

- 15/20 Wall-balls

* Max Front Squat

*Score: total reps A&B

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