Main – CrossFit

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Warm-up

LUNGE/WORM (No Measure)

3 RDS NOT FOR TIME

1) WALKING LUNGE LENGTH OF BOX
2) INCHWORM LENGTH OF BOX

Weightlifting

Back Squat (Smolov Scheme heavier than last 7*5)

Metcon

Metcon (Time)

1000m row
30 HSPU/12 wall walks
30 deads 225/155
30 BJ 24/20″