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CrossFit 6/30/2022
Warm-up
Dynamic Warm Up/Stretch
Metcon
1: Metcon (AMRAP - Rounds and Reps)
With Partner
AMRAP 10

40 Double Under
7 GHD Sit Ups
Rest 1:00
2: Metcon (AMRAP - Rounds and Reps)
With Partner
AMRAP 10

20 Russian Swing (53/35)
6 Bench Press @ 60%
Rest 1:00
3: Metcon (AMRAP - Rounds and Reps)
With Partner
AMRAP 10

10/8 Cal Row
5 Burpee Box Jump
Alternate complete rounds for all AMRAPs
Finisher
3 Round, NFT

6/side Seated Single Arm DB Press (alternating)
8/side Single Arm DB Row
10/side DB Curl (alternating)
BrewCity Home WOD
AMRAP 27

100 Double Under
800 M Run
60 Russian Swing
40 Goblet Squat
20 Burpee over KB
 
 
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