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30 Rock

CrossFit SoCo – CrossFit WOD

Metcon

A: 30 Rock (AMRAP – Rounds and Reps)

AMRAP 20:

30 KB Swings

30 DB Push Press

200m Run

30 Toes To Bar
RX: 50/35

Scale: 35/20

B: Metcon (No Measure)

Mobility:

1:00/side Couch Stretch

1:00/side Pigeon

1:30 Butterfly

1:00 Straddle

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