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NEWS

08/09/2018 WOD

By Logan | In WOD | on August 9, 2018

JP CrossFit – WOD

Metcon

Metcon (AMRAP – Reps)

EMOM 24:

10 kettlebell lunges*

10 deadlifts

10 Russian twists*

AMRAP cal row

*Rx = 24kg/16kg, 115/80

*Rx+ = 32kg/24kg, 185/125
Score is cals rowed!

Afterbash

Metcon (No Measure)

3 rounds:

10 kip swings on the high rings

5 transition drills on the low rings

-or-

Accumulate 8 rings muscle ups

-or-

5×3 ring muscle ups

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