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7.11.19

7.11.19

CrossFit Valitus – CrossFit

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Back Squat (Stamina Squats High Rep)

12 reps @ 70% of 3RM Back Squat

15 minutes to complete

Metcon (AMRAP – Reps)

Ascending Ladder for 12 Minutes:

3 Calorie Row

3 Kettlebell Swings

3 Wallballs *Females 9′ Target

6 Calorie Row

6 Kettlebell Swings

6 Wallballs *Females 9′ Target

9’s, 12’s, 15’s… continuing to add (3) until the time cap is reached.

Kettlebell Pounds – 53/35

Wallball Pounds – 20/14

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