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Commonwealth CrossFit, CrossFit Accolade – WOD

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Strength

Back Squat (10-8-6-4-2)

Ascending in load.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

20 Minute AMRAP

500m Row

20 Swings (70/53)

20 Sit-ups
Swings are overhead.

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