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Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

3 Rounds

15 KB Swings (70/53)

15 Box jumps (24″/20″)

300m Row

Time cap: 12 Minutes
Swings are to parallel.

After Party

Deadlift (2-2-2)

Flat sets, no more than 80% 1RM.