Sunday WOD

CrossFit Springfield – Group WOD

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Metcon (Weight)

Every 2:30 x 5 Rds:

12 Deadlifts

9 Hang Cleans

6 Sh to OH

Record heaviest load used.

Metcon (Time)

For time:

Run 800m

70 Sit Ups

60 Air Squats to MB

50 MB Ground to OH, 20/14lb

40/30 Calorie Row

20 Burpee Pull Ups

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