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31/01/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

coaches choice

Strength/Accessories

Overhead Squat (5×3 every 2:00 building to max 3)

Conditioning

Metcon (Time)

For time

5 rope climbs

100m farmer carry 24/16

9 thrusters 43/30 (RX+ 52/37)

4 rope climbs

100m farmer carry 24/16

15 thrusters 43/30 (RX+ 52/37)

3 rope climbs

100m farmer carry 24/16

21 thrusters 43/30 (RX+ 52/37)