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CrossFit Wack-A-Mole!
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Take the first step toward achieving your goals.
A. Skill:
15min to 5RM Thruster
(this should be a smidge lighter than last weeks 3RM)
B. MWOD:
Front Rack
C. WOD:
9min AMRAP –
8 Continuous Front Squats
24 Double Unders
*Note: Continuous front squats are just squats that are done unbroken and without ANY pause at the top (or bottom) of the movement. So at the top, you must descend down immediately after your hips and knees reach full extension. No sitting at the bottom either. If you stop, pause, or drop the bar before all reps are completed you must start your reps all over.
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