Royal Wolf CrossFit – CrossFit Metcon Warm-up Warm up all movements in METCON Metcon Metcon (AMRAP – Reps) 30 min running clock, AMRAP: 1 min ring dips 1 min rest 2 min thruster (75/55) – start on min 28 2 min rest 3 min burpee – start on min 24 3 min rest 4 min…

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