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11.7

11.7

CrossFit Valitus – CrossFit

Metcon (Time)

At low intensity…

15-12-9

Row Calories

Burpees

Into..

4 Rounds:

4 Push Ups

8 Alternating Spidermans

12 Russian Kettlebell Swings (53/35)

Into…

4 Rounds:

4 Strict Pull-Ups

8 Air Squats

12 AbMat Sit-Ups

Into…

15-12-9

Row Calories

Burpees

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