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Oct 4, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

Every 5 Minutes for 4 Rounds perform:

400m Run

21 KBS, 53/35

12 Pull-ups

*Each round is a sprint
**Score is your slowest round

Competitor/Accessory

Metcon (Weight)

EMOM for 12min:

1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk
**Same weight across or increase as desirerd. No missed reps.