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Week 11 Day 1

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Downstate CrossFit – CrossFit

Strict Pull-up (8×8 )

Every other minute. If you cannit do strict, record under assisted pull-ups instead

Assisted Strict Pull-ups

Metcon (Time)

3 Rounds For Time:

:30 L Sit Hangs

12 Push Jerks 135/95

:30 Low Plank Hold

12 Single Leg Burpees (Alternating)

12 Min Cap