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Friday

Main – CrossFit Group WOD

(No Measure)

Run 800m

Hold runners stretch on each leg for 1 minute

Hold Couch stretch on each leg for one minute

Hold super front rack stretch on each arm for one minute

Weighted Step-ups (4×10 (5 per leg) )

20″ box or use stacked plates if needed and go heavy. Super set with lat rows

Bent Over Row (4×10 (5 in each arm))

Metcon (Time)

3 rounds for time of:
Run 400m
x15 30/20lbs dumbbell /KB or 95/65lbs barbell squat clean
x20 burpees

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