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Crossfit SW18 – Metcon

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Metcon

1) 3 x 6 min max cal efforts in pairs YGIG (3 min rest)

Bike

Row

Ski

Change when partner completes DB DT (22.5/15)

12 deadlifts

9 HPC

6 push press

2) 7 RFT (20 min cap)

15 burpee plate jumps

15 plate shoulder press (20/15)

15 OH plate rev lunges (20/15)

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