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Flashy Ways

CrossFit SoCo – CrossFit WOD

Metcon

A: Flashy Ways (Calories)

Min: 0:00 – 3:00:

Max Cal Row



Min: 3:00 – 13:00:

EMOM 10

Min 1: 12 Single Arm Snatches

Min 2: 20 Sit-Ups



Min: 13:00 – 23:00:

EMOM 10

Min 1: 12 Kettlebell Swings – Russian

Min 2: 14 DB Front Squats



Min: 23:00 – 26:00:

Max Cal Row
Score = Total Calories Completed

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