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Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Calories)

With a partner

30 Minute AMRAP

A.)

50 Double Unders

10 DB Box step overs (50’s/35’s)

20 Sit-ups

B.)

Max Cal Bike
Partner doing the triplet is the pacer, switch every time a round is complete.

Two DB’s for step overs, box height is relative to the athlete to get upper leg parallel to the ground.