METCON

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Palo Cedro CrossFit – CrossFit

Warm-up

400m

Pipes

Set-up, Review Movements and Standards

Metcon (Time)

For time:

60 Cal. Row

50 Wallballs 20/14

40 KB Swings 70/53

30 Burpee Pull-ups

20 Hang Power Cleans 155/115

10 Shoulder to Overhead 185/135 (From the Ground)