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Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

30 Minute AMRAP

30 DB Hang Cleans

30 DB Box Step over

30 Cal Bike

(50’s/35’s)
– Two DB for cleans and step overs

– Box height relative to athlete for 90 degree knee bend

– One person working at a time, split the work how you choose