Main – CrossFit

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Warm-up

Warm-up (No Measure)

Squat/front rack mobility drills

Weightlifting

Thruster (20 min to work to a max triple)

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM for as long as possible

7 Thrusters 75/55
7 pull-ups
7 burpees

* If you do not complete at least 6 RDS,
WOD becomes a 10 min AMRAP