Royal Wolf CrossFit – CrossFit Warm-up cc and/or 3 Rounds 50 du 10 push-ups 3 Wall Walks 200m Run Weightlifting 25min Shoulder Press (5-5-5-5-5) Ring Dips (5 x max reps) strict – legs straight – hollow Metcon Metcon (Time) 4 Rounds 9 hang clean (115/85) 9 S2O 200m Run Cool Down

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