SPD CrossFit
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Warm-up:
MetCon: (Pick one from each group) 4 Rounds:
1. Gymnastic: (Pick One) Work up to @8 RPE Dip: Muscle-up: Pushup: Ring Pushup: 2. 800m Run
MetCon: 4RFT:
12 Ring Pushup 800m Run
20:30 minutes
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MetCon:
4RFT:
12 Ring Pushup
800m Run
20:30 minutes