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11/01/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

coaches choice

Skills

Metcon (No Measure)

10 EMOM alternating

5 tempo pullups 3.3.3.0

20 sec hollow hold hang
If you cannot do temp then ME strict in the Minute

——–

or ME

of what ever scaling you are up to

Conditioning

Metcon (Time)

3 Rounds for time

21 Wall balls 20/14

18 DB Snatch

15 HSPU

12 Box jump overs

9 Pullups

Finisher

If coach decides