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Main – SWOD View Public Whiteboard Metcon (AMRAP – Reps) EMOTM 20 mins Even minutes – 8 Front Rack Lunges Odd minutes – 30 sec AMRAP Bent Over Barbell Rows with the same weight used in Front Rack Lunges
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Main – CrossFit View Public Whiteboard Metcon (Time) WupWOD 4 RFT 5 pullups 10 pushups 15 squats6 minute time cap Paused Front Squat (3-3-3-3-3-3) Every 90 seconds for 6 rounds. score is heaviest single complex. increase weight as needed Metcon (AMRAP – Reps) EMOTM for 10 minutes Even- 30 seconds max DU Odd- 30 seconds…
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Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3×5 Narrow Grip OHS Metcon (Time) WupWOD 4 RFT 5 pullups 10 pushups 15 squats Metcon (Weight) Skillz and Drillz EMOTM 6 mins Full speed PS. Hold 5 seconds in PS receiving pos (3/4 squat),5 seconds down to full OHS and 5…