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© 2016 by CrossFit SPOT



November 3, 2019

Starter 10min

Pullup 6min EMOM

Start with -2 of max and decrease by 1 each minute


Racked March 4x30s

Iso Lunge 2x(30s)


Main Course 20min

Back Squat 5x5

2 warmup sets


Dessert 10min

Trio you go/I go

3 double cleans/3 push press/30 racked marches

10 swings + 10 goblet lunges

Fast and loose

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