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Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP

3 Burpee Box Jump Overs

3 Deadlifts (225/155)

6 Burpee Box Jump Overs

6 Deadlifts

9 Burpee Box Jump Overs

9 Deadlifts

Cont’d…
Reps continue to ascend by 3.

After Party

10 Minutes

Practice Bar Muscle-ups

Identify progressive scales for athletes for future reference to perform in metcon and complimentary drills for skill development