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Warm-up
KB swing 3×10,
Goblet squat 3×10,
Strict pullups 3×8,
Overhead squat 3×10
WOD
AMRAP 20 min
5 Sandbag Jump squats,
5 one arm push press with dumbbell,
5 slam ball

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September 29, 2023

Skill: Ring muscle-ups EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10

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Contact
778.949.5034
inquiries@crossfitvernon.ca
CrossFit Vernon
1935 11 Ave,
Vernon, BC V1T 9A9
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