WOD

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CrossFit 1Force – Crossfit

Metcon (Time)

4 rds

400m run

10 Squat Cleans (135/95 lb)

15 Bar Facing Burpees

*Time cap is 21 mins!

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Finisher Work:

BS 6 x 3 reps @ 70-75% *1st rep @ 33×1 tempo and the next two no tempo!

*Speed is the focus here!