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Grip and Dip

CrossFit SoCo – CrossFit WOD

Metcon

A: Grip and Dip (Time)

3 Rounds:

50 Double Unders

400m Run

30 FFE Reverse Lunges 8″/4″

20 HR Push Ups

100m Farmer’s Carry – Heavy

B: Swings & Burpees (Time)

For Time:

100 Russian KB Swings

EMOM: 5 Burpees

[Starting at 0:00]



RX: 70/53

Scale: 53/35

RX+: 80+/60+

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