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CrossFit Empirical – CrossFit

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2: Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

10 Goblet Squat

12 Russian KBS

15 Ab Mat sit ups

200m one arm farmers carry
No Rx. Choose a weight you can do rep scheme unbroken for entire WOD, Switch arms in carry as needed DO NOT RUN. Think about a consistent pace not small sprints through out WOD.