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05-01-2019

By Sarah Cahill | In Uncategorized | on January 5, 2019

Red Iron CrossFit – Competitors Class

A: Power Snatch (4 x 2 @ 75% )

Metcon (No Measure)

“EMOM 8

Odd – 5 HPS

Even – 40 DU’s “

Skill

15-20 min on bar skill

WOD

Metcon (AMRAP – Reps)

In Pairs in 5 min Window “A) Complete 2 Rounds

20/15 Cal Row

20 TTB

Then Max Cal Bike

B) Complete 2 Rounds

20/15 Cal Row

8 Bar MU/16 Pull Ups

Then Max Cal Bike “

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