Circuit :45/15 x 3
Ring Rows
Goblet Squats
Plank
Wall Ball
MB Rotation
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EMOM 8
12 KB Swings
The CrossFit Liftoff
Rx
AMRAP 15
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
M 45-lb. barbell and 24-in. box
F 33-lb. barbell and 20-in. box
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Scaled Workout
AMRAP 15
25 jumping pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 jumping pull-ups
M 45-lb. barbell and 24-in. box
F 33-lb. barbell and 20-in. box