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Strength

Everyone will accomplish 1:

250m Ski Erg Sprint

Metcon

4 Rounds for Time w/ a Cash Out after completion of all 4 rounds.
(20 min CAP)

7 Burpees onto Plate (45# plate)
10 Pull Ups
7 Burpees onto Plate
10 Toes to Bar
Cash Out – 50 Box Step Overs Holding DBs (Men use 50# DBs w/ a 24″ box, Women use 35# DBs w/ a 20″ box, modify as you’d like)

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