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  • CrossFit to the Core
    • Jan 8
    • 1 min read

1/8/21 Friday's WOD

A) Deadlift (16 min)

5-5-3-3-1-1-1

0:00, 2, 4, 6, 9, 12, 15



B) 3 RFT

200m Single-arm DB Farmer’s Carry (40/30)*

10 Ring Dips

20 Alternating Box Step-ups (24/20) w/DB (40/30)

*100m L-hand, 100m R-hand


C) 100 AbMat Sit-ups


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