Main – CrossFit

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Warm-up

DB SNATCH/PU (No Measure)

EMOM 6

10 ALT DB SNATCH 40/20
5 PULL-UP/JUMPING PU

Weightlifting

Bent Over Row (20 min to complete)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min

40 DU
2 rope climbs(sub 12 ring rows)