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RFS CrossFit – CrossFit

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Skill/Strength

3 sets

5/leg @ 5 sec hold DB FRONT LOAD BALANCING 1 LEG SQUAT TO HOLD

200m ROWING

30s/SIDE PLANKS

Metcon

Every 3:00 minutes, complete 1 rep.

Start around 40% of 1RM and build from there to AHAP!

squat clean (1-1-1-1-1-1-1)

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