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Main – CrossFit

Weightlifting

Push Press (Build to a heavy double)

Metcon

Metcon (AMRAP – Reps)

Tabata Intervals of:

Ring Dips

Pistols

KB Snatches (24/16kg)

Burpees

Extra

Clean and Jerk (Build to a heavy perfect single)

Bar Muscle-ups (See below:)

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