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Crossfit SW18 – Metcon

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Metcon

12 min EMOM

1 – strict ring dip x 8

2 – strict pull up x 8

3 – T2B x 8

Bench Press (2-2-2-2-2-2)

Superset for 5 sets with:

Banded KB swing x 8

C2P x 8

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

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