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© 2016 by CrossFit SPOT

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6/9/18 C9506 "On The Clock"

June 8, 2018

WU Coach Lead 0:00-10:00

 

DEFENSE 10:00-25:00

3 Rounds

- 12/12 GHD Back Ext. Hold + SA DB Row

- 12/12 Barbell Single Leg RDL

- 15 Plate Pull-overs

 

BATTLE 25:00-55:00

5 Rounds: 5:00 Clock

- 250m Row

- 12 Burpees Over Rower

- 150m Sprint

- 12 HSPU / Pike Pushups

 

*** Complete all the movements within 5 minutes and

rest for the remainder of the time!!

 

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