Main – CrossFit

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Warmer (No Measure)

3 Round NFT

10 Squats

10 Push-up

10 ABMAT

100m Run

Back Squat (12 min to Reach a 1RM)

Quadkilla (Time)

21-15-9

Thruster 95/65

Wallball 20/14

Metcon (No Measure)

3×20 Banded Pull Through

3×30 Banded Crunch

3×10-12 Single Leg RDL es Leg