Tadhana CrossFit – CrossFit

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Weightlifting

Shoulder Press (Tempo press (3 seconds up, 3 seconds down))

Metcon

Metcon (No Measure)

EMOM x 24 Mins

Mins 1: 16/12 Cal Air Dyne

Mins 2: 20 Push Ups

Mins 3: 16/12 Cal Row

Mins 4: 3 Rope Climbs

Mins 5: run around the building

Mins 6: rest

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