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Crossfit SW18 – CrossFit

Warm-up

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Use a PVC pipe and ring rows

Metcon

Metcon (Time)

21 down to 1

Ski/Bike/Row

Thrusters 40/30
Alternate Machines

Metcon (No Measure)

2 Rounds40/20

Palof Press

Plate Drag throughs

Contra Plank

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