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Main – CrossFit

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Metcon (Time)

Team workout
400m x 4 (2 each alt. sets)
100 wall ball
150 KB swing 53/35
200 push ups
250 squats
400m run x 4

Competition WOD

Row / burpee test (Time)

10 rounds of
500m row
10 burpees over erg
For time