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.Warm up
High knee D&B
Butt kicks D&B
3 min Jump Rope work
15 Burpee
15 Push up
15 Ring row
Spend 5-7 minutes working on pistols
WOD
30 min AMRAP
500M Row or 400M run
10 C2B pullups
Alternate between running 400M and Rowing 500M. Find the appropriate level of pullups that makes you work for it, C2B is preferred but scale as needed
Landstuhl CrossFit 