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Dirty 30 ala CFBB

27
Sep

Dirty 30 ala CFBB

Main – CrossFit

The Combine (No Measure)

2 sets of each

high knees
butt kicks
skips
lateral skips
karaokes
lateral shuffles
bear crawls
reverse bear crawls
pushup + sprint
pushup + roll + sprint
kneel + sprint(no hands)

Deadlift (5*3 @ 85% 1 RM)

Metcon (Time)

30 burpees
30 pull-ups
30 C&J 95/65
30 DU
30 KBS 53/35
30 WB 20/14
30 BJ 24/20″
30 GHDSU

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