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CROSSFIT

WARM UP

- 10 CAL

- 10 Air squat

- 20m Duck walk

- 20m bear crawl

- 10 shoulder taps

- 5 Empty bar Squat Clean


STRENGTH

EMOM 15

A. 3 Squat Clean

B. 12 Plate press

C. 40” Elbow plank


WOD

For time:

- 60 Wall-ball

- 50 KB Swing

- 40 KB Reverse Lunges

- 30 SA KB Shoulder to overhead

- 20 Burpee Bar Touch

- 10 Push up

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