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© 2016 by CrossFit SPOT

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3/13/2020 C23205

March 12, 2020

WU Coach Lead 0:00-10:00

 

BACKBONE 10:00-35:00

"Deadlift"

5 @ 50%

5 @ 60%

5 @ 70%              "Single Arm DB Row"

4 x 3 @80%           4 x 12/12 @ 20-30% BW

 

BATTLE 30:00-55:00

"AMRAP 7"

3 - 6 - 9 - 12 - 15...

- Burpee Over Rower

- 200m Row

 

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