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“CrossFit”
A.
For time;
12 Front squat 50/35
21 Calorie row
75 Double unders

8 Front squat 50/35
15 Calorie row
50 Double unders

4 Front squat 50/35
9 Calorie row
25 Double unders

B.
5 Sets alternating:
B1. 6 Single arm DB Row
B2. 30s Pigeon stretch each side

“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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