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Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

5 Rounds

20 Sit-ups

10 Devil’s Press

10 DB Box step up

(50/35)

Time cap: 15 Minutes
– Devil press alternate, switch hands each round or split 5/5

– Hold same DB from devil press for step up, box height set by athlete for upper leg parallel to ground

After Party

4x

6 Bent over row

6 Single leg glute bridge (per side)

6 Seated twists (per side)

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