Challenge Day 4

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CrossFit Lifted – New You Challenge

Metcon (5 Rounds for reps)

Brief rowing explanation/demo

Then,

10 min EMOM:

1) max jumping/banded pullups

2) 30 second plank hold

Metcon (AMRAP – Rounds and Reps)

Rest 3 minutes, then:

10 minute AMRAP:

10 wallballs (14/10)

10 burpees

100m run

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