CrossFit 407

10 October 2019


CrossFit 407 – CrossFit

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Warm-up

EMOM 5

5 BURPEES

7 AIR SQUATS

Strength

Bench Press (4 X 5)

build each set

Metcon

Metcon (Time)

200 Meter run

then..

15-12-9-6-3

Hang Cleans ( 135/95 )

Wall Balls ( 20/14 )

then…

400 Meter run

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