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200922

CrossFit

Strength

Back Squats

Based of 90% of your 1 RM

10 @60%

3 @70%

3 @80%

3 @90%

10 @60%


Metcon

12 Min AMRAP

10 Power Cleans (60/40KG)

12 Front Rack Lunges

14 Box Jump Overs



Conditioning

Strength

DB Squats

4 Sets

10 Reps


Metcon

20 Min AMRAP

10 DB Power Cleans (22.5/15KG)

12 DB Front Rack Lunges

14 Box Jump Overs

200m Row

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