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1.2

1.2

CrossFit Valitus – CrossFit

Warm-up

3 Sets For Quality:

:20 Second Hip Extension Hold

:5 Goodmornings

:5 Romanian DL

Deadlift (E2MOM)

Deload

5 @ 65% + 5 3-Sec Supermans

5 @ 70% + 5 3-Sec Supermans

5 @ 75% + 5 3-Sec Supermans

3 @ 65% + 5 3-Sec Supermans

3 @ 70% + 5 3-Sec Supermans

1 @ 75% + 5 3-Sec Supermans

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 Burpees

20 Russian Kettlebell Swings (53/35)

300 Meter Row

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