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CrossFit 285 – CrossFit

Warm-up

General warmup 1 (No Measure)

Row 500m

Shoulder rolls w PVC x 20

3 sets:

10 ring rows

10 pushups (clapping if able)

10 jumping air squats

Metcon

Metcon (Time)

3 Rounds:

30/25 Calorie Row

21 Kettlebell Swings, 24/16kg

12 Pull-ups