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Warm Up 25 (No Measure)
500m Row
15 Ground to Overhead w/ plate
15 Overhead Walking Lunges w/ plate
15 AbMat Sit Ups w/ plate
15 Sitting Twists w/ plate
+
2 RNFT:
10 Bird Dog (/side)
20 Dead Bug
Thruster (5-4-3-2-1)
-Push Hard
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 Hang Power Cleans (135/95)
20 AbMat Sit-Ups
30 Wall Ball
Scale 1:
8 @ 105/80
15
20
Scale 2:
8 @ 75/55
12
16 @ 12/10
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