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Friday


Main – CrossFit

Weightlifting

Front Squat (6,4,2,6,4,2)

rest 3 min
second 6,4,2 is heavier than first: Waveload

Weightlifting

Russian Kettlebell Swings (15 unbroken 1.5/1 pood x5)

rest 2 min

Metcon

Metcon (Time)

Airdyne
20 seconds @100%
rest 2:40 min
x6

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