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Commonwealth CrossFit, CrossFit Accolade – WOD

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Strength

Front Squat (3-3-3)

Paused squats, hold for 1 sec at bottom.

Flat sets, no more than 85% 1RM.

Metcon

Metcon (AMRAP – Reps)

Tabata DB Front Rack Lunge (50/35)

Tabata Sit-ups
DB lunge is single arm, trade hands each round.