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070613

Warm-up
KB swing 3×10,
Goblet squat 3×10,
Strict pullups 3×8,
Overhead squat 3×10
WOD
Taken right from the gang at Morgan Junction CrossFit. This is a true test of your mettle.
“The Nitty Gritty”
3 rounds:
Max reps front squat @155/105,
Max reps in 1 minute of kettbell push jerk,
30s KB overhead hold,
Rest as needed between sets
There is no ‘for time’ component to this workout, but you must move between the exercises with a purpose.

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