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CROSSFIT

WU

- 10 Shuttle Run

- 10 Air squat

- 5 Inchworm to push ups

- 20m toe touches

- 5 Empty bar DL

STRENGTH

A. 10’ To find your

5 x 3RM DL

B. 14- 12 - 10 - 8

- Single DB bend over rows

- Weighted Dips

- Chin ups

METCON

EMOM 15 Max reps:

- S2O

- Hang power Clean

- Single DB Devil Press

- Weighted plank

- Rest

*Score: total reps

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