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“Bane” CrossFit WOD – Wednesday January 25th, 2023

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Strength

Front Squat

On the 2:30 x 6 Sets:

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 73%

Set 3: 2 Reps @ 75%

Set 4: 6 Reps @ 73%

Set 5: 4 Reps @ 75%

Set 6: 2 Reps @ 78%)

Metcon

Bane (Time)

For Time, with a 20:00 Time Cap:
40 HSPU
20 Ring Muscle-Ups
10 Rounds of “Macho Man”

1 Round of “Macho Man”
3 Power Cleans + 3 Front Squats + 3 Jerks
Rx – 155/105
HSPU – can be strict or kipping