CF WOD:

A.)(3 X 3)

Behind the Neck Split Jerk

(65%/65%/70% of Split jerk)

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B.) 2 Rounds:

Chin Ups(2 X 12)

as heavy as you can safely go

Dumbbell Bench Press(2 X 12)

As Heavy As Possible – Minimum 25% of 1RM Bench

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C.) 10 min. Emom

60 yd Shuttle Run- 5, 10, 15yd