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Crossfit SW18 – Metcon

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Metcon

1) 5 x 4 min AMRAPS (1 min rest between)

a) max cal bike

b) 8 wall balls + 8 plate shoulder press (25/15)

c) max cal row

d) 20 Russian twist (20/15) + 10 burpee plate jumps

c) max cal ski

2) 3 RFT

400m run

20 jump lunges

5 e/s DB snatch (22.5/15)

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