Royal Wolf CrossFit – CrossFit Warm-up 10-15 minutes max Weightlifting Back Squat (3×5) 20 minutes to establish 5 rep max. Take 80% of that 5 rep max and then use that weight for: E3MOM 9 (4 sets) Min 0: 5 reps @80% Min 3: 5 reps @80% Min 6: 5 reps @80% Min 9: 5…

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