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Commonwealth CrossFit, CrossFit Accolade – WOD

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Strength

Push Press (7×3)

Flat or ascending.

Ascending allows you to build to heavy set of 3 while flat gets you strength and capcity under a given load (approx 80%).

After Party

3×8

Standing side crunch per side

Deadbugs per side

Bird dogs per side

Supermans