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Adaptive WOD 07-01-2019

CrossFit SoCo – Adaptive CrossFit

A: Warm-up (No Measure)

30 Seconds

Plate Hand Step Ups

Glute Bridges

Plate Bench Press

Plate OH G2OH

Seal Pose

R Leg Glute Bridge

Plate Bench Hold

Push-Up to Seal Pose

L Leg Glute Bridge

B: Metcon (Weight)

1 Strict Press w/ 5sec Hold + 1 Strict Press

C: Metcon (Time)

For Time:

750m Roll OR Row

50 Push Press (25#)

30 Pull-Ups

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