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Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

6 Strict Pull-ups

12 Sit-ups

18 Lunges
Lunge is body weight alternating 18 total, 9 per side.

After Party

Practice Kipping HSPU

– Beginner balance and support in start and end positions

– Intermediate bigger vs shallower kip

– Advanced deficit