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CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds

200m row

10 Ring rows

Skill Work

Weighted Pull-ups (5×3)

Metcon

Dance Floor (AMRAP – Rounds and Reps)

15 min AMRAP

15 Push ups

15 Goblet Lunges

200m Run

Rx 70/53

Rx+ 80/62

Cool Down

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

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