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STRENGTH:

Back squats

5 x 3

CrossFit WOD:

amrap 15 min:

8 pull ups RX+ C2B

8 box jumps 24″/20″ RX+ 30″/24″

12 kb swings 53#/35# RX+ 70#/44#

LEVEL 1:

Amrap 15 min:

8 jumping pull ups or ring rows

8 box jumps 14″/11″

12 kb swings 26#/18#