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Main – CrossFit

Weightlifting

Straight Legged Deadlift (5 Sets of 10)

Metcon (AMRAP – Reps)

You guessed it!

20 Minute EMOM:

Odds: Row 20 Cals

Evens: Cycle through the following x 2:

15 Pull Ups

10 Burpees

15 Wall Ball (20/14lbs to 10′)

10 Burpees

15 Box Jumps (24/20″)

Scale the reps where required. You should start with about 30 seconds of working time during the evens and that will drop down each round. Try to hold on for as long as possible before scaling back.

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