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Cotton Candy Sweet as Gold (No Measure)

4 Round NFT

100m Run

5 T2B

7 Push-up

9 Squats

5 Rep Weighted Pull-up (12 min to reach a 5RM)

5 reps for max weight

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (Time)

10, 20, 30, 20, 10

ABMAT

DU