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1/24/19

CrossFit A297 – CrossFit

Metcon (Time)

ECT

4 Rounds

200 m Run

20 x Russian KB Swings 70/53

10 x Pull Ups

10 x Walking Lunges w/ plate 45/25

Metcon (Time)

3 x Squat Snatches Emom 3 MIn

2 x Squat Snatches Emom 3 Min

1 x Squat Snatches Emom 3 Min

Metcon (No Measure)

20 mIn Emom

Min 1 – 15 x Pull Ups

Min 2 – 10 x Air Squats w/ Medball 20/14

Min 3 – Run ( back of build to container)

Min 4 – Rest

Metcon (Time)

Extra Credit

5 Rounds

15 x GHD

100ft Farmers Carry

50ft Handstand Walk

Open – 70/50

Regional – 100/70

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