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Main – CrossFit

Weightlifting

Back Squat (Heavy Set of 5)

Metcon

Metcon (Time)

For Time:

100 Wall Ball (20#/14# to 10ft)

75 Burpees over Medball

50 Thrusters (95#/65#)
20 Minute Cap.

Extra

Clean (10 Minute EMOM – Your choice for weight)

Strict Chest to Bar Pull Ups (6 minute AMRAP – very strict)

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