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Fit 11/18/19

Posted on by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

4×4 Adding Weight

Shoulder Press

3×5 light

3×2 medium

3×1 heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8min

As Partners share reps

18 cal bike

18 goblet squats (#53/35)

18 Pull ups
Rest 2 min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min

As Partners share reps

12 Cal Ski

24 kB swings (#53/35)

24 Vups

24 Ring Dips

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