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Cap & Gown

CrossFit SoCo – CrossFit WOD

A: Metcon (Weight)

EMOM 12:

Min 1: 1/1 Turkish Get Up

Min 2: 2-5 Muscle Ups

Min 3: 45sec Bike
Score = Heaviest TGU Weight

Metcon

B: Cap and Gown (AMRAP – Rounds and Reps)

3 Sets x AMRAP 3:

4 Strict Pull Ups

6 HR Push Ups

8/6 Cal Bike

-Rest 1 Minute Between Sets-

*Continue where you left off*
Score = Total Rounds and Reps

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