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Main – CrossFit View Public Whiteboard Metcon (Time) Sprint WOD 300 Meter Row 30 Thrusters 45/35Go in waves off the rower. Metcon (AMRAP – Rounds and Reps) 18 minute amrap 20 Alternating Overhead Lunges 20 Back Squats 400 Meter Run 45/35Don’t drop the barbell!