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CrossFit — September 30, 2021

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2021.09.30

Warm-up
200m run

2x
4 kips > pull up
6 banded shoulder press / side
8 RKBS

Push Jerk (5 x 3)
2-4 unbroken BMU after each set
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

15:00 cap

CORE ACCESSORY
3-4 RFQ:
14 bird dogs
12 plank KB pull through
10 weighted dead bug