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Main – CrossFit   Strength 4 Minute Tabata Hollow Holds 4 Minute Tabata Superman Holds Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute

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Main – CrossFit   Strength Shoulder Press (5 x 65%, 5 x 75%, Max Reps x 85%) All percentages are based off a 90% working 1RM. Last set is for max reps. Metcon Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 1, 2, 3,

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Main – CrossFit   Strength Back Squat (5 x 65%, 5 x 75%, 5+ x 85%) Use your Working 1 Rep Max, 90% of Raw 1 Rep Max, to establish a set of Max Reps at 85% Metcon Metcon (Time) 3 Rounds for Time 25

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