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Crossfit SW18 – Metcon

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Metcon

1) Teams of 3

Kettlebell must be in air all times (32/20)

Max rower distance in teams (10 min time cap)

2) Team of 3 chipper (KB can’t touch the floor) – 20 min cap

180 sit ups

150 press ups

120 front squats (50/35)

90 burpees over bar

60 pull ups

3) 6 min EMOM (45/15)

T2B/knee raises

Hollow hold

Side plank dips

4) Everyone x 3 rope climb buy out

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