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CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

10 minute EMOM:

10 burpees

Metcon

Metcon (AMRAP – Reps)

LONG TABATA

(Stay at each station for 4 rounds of :40 work/:20 rest)

1. Shuffle with rocket jump

2. SDLHP

3. Jack squats

4. Single arm bent over row

5. Skater jump with touch

1 minute rest between stations