Royal Wolf CrossFit – CrossFit Warm-up Weightlifting Back Squat (5-5-3-3-3-2-2) Superset back squats with max effort strict dips (as many as possible without coming off rings/dip bar/box) Ring Dips (6xmax effort) Metcon Metcon (AMRAP – Reps) 18 min clock: AMRAP 3 250 m sprint row In remaining time, max S2OH (75/45) Rest 2 minutes AMRAP…

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