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FIT 0622

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Da Factory Training – CrossTraining

Warm-up

Skill Work

Metcon (AMRAP – Reps)

Gymnastic Complex

T2B + Pull Ups

1/1 -2/2 – 3/3 – 4/4

Increase 1 rep every round until you fail the complex

Metcon

Metcon (Time)

400m Run

50 Ring dips or Box dips

400m Run

40 Burpees

400m Run

30 Box Jump Over (24/20)

400m Run

20 Pull-ups

400m Run

10 Bar Muscle Ups

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