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“BRING A FRIEND” PARTNER WOD ON 10/5 @ 9AM. Bring someone new to workout with you and us. No cost.

CrossFit Amoskeag – Sweat30

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Warm-up

Warm-up (No Measure)

1 ROUND

20 Single-Unders

10 KB Deadlifts

:20 Hollow hold

20 Fast Singles

7 KB Sumo DL High Pull

20 Hollow Flutter Kicks

20 Slow Singles

Then…

:20 of Double Under attempts

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10

Russian KBS

Sit-Ups

Double Unders

-14:00 Time Cap-

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