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© 2016 by CrossFit SPOT

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3/5/2020 C23104

March 4, 2020

WU Coach Lead 0:00-10:00

 

AMMO / MIDLINE 10:00-25:00

3-4 Rounds

- 1/1 DB/KB Turkish Get-ups (Increasing Weight)

- 12 Barbell Rollouts

- 1:00 D-ball Bear Hug Hold (Heavy)

 

GENERATOR 25:00-55:00

10 Rounds (1:00 Work / 1:00 Rest)

- 6 Burpee Over Bar

- Max Hang Power Clean @ 50%

 

 

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