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NEWS

11/30/2017 WOD

By Logan | In WOD | on November 30, 2017

JP CrossFit – WOD

Metcon

Metcon (Distance)

AMRAP 7, with a partner:

While one partner rows, the other moves through:

10 wall balls (20#/14#)

10 burpees

10 plate ground to overhead (45/35)

! Switch every 250m

Weightlifting

Front Squat (Find a 1 rep max)

Afterbash

Metcon (No Measure)

3 rounds, not for time:

50′ farmers carry (24kg/16kg)

20 v-ups

20 Supermans

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