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CrossFit Crag – CrossFit


Back Squat ((5-5-5) x 4 )

Cluster sets

1 set will be 5 back squats rest 15 sec 5 back squats rest 15 seconds 5 back squats

May increase between four sets

Boat race (Time)

3 rounds

500 m row

400 m run

14 minute cap
25/21 cal bike instead of run



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