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“CrossFit”
A.
Spend 15-20 minutes on a gymnastic movement of your choice

B.
For time;
50-40-30-20-10

Alternating Dumbbell snatch 15/10
Situps

“Weightlifting”
A.
3 Sets
1 x Clean & jerk 95%

B.
5 Sets
1 x Clean pulls 110%

C.
Tabata x2
Plank
Russian twists

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