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CrossFit Preferred – CrossFit

Weightlifting

Bench Press (3x max)

Metcon

Metcon (AMRAP – Rounds and Reps)

MET-CON

Complete as many rounds and reps as possible in 8 minutes of:

5 Renegade Rows

20 Walking Lunges with Dumbbells in Farmer’s Carry

(use same weights as you did for renegade rows)

Metcon

Metcon (AMRAP – Reps)

STAMINA EMOM

EMOM x 10 (5 Rounds)

Even Minutes – 15 KBS (53/35)

Odd Minutes – Max TTB in 40 Seconds (stop at the :40)

Post total TTB to the Whiteboard.