WOD

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CrossFit 1Force – Crossfit

Metcon (4 Rounds for time)

Every 7 mins to complete the following:

18/15 Cals on Row

15 PC (125/83)

12 FS

9 Shoulder to OH

36 DU

X 4 sets

+

Finisher work:

Weighted Pull-ups 5 x 3-5 reps