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Blue Ridge CrossFit – VOG Sandbag

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP (12m)

100m SB OH Farmer Carry 50/35#

12 SB Clean

12 DB Front Squat

THEN:

REST: (3M)

THEN:

AMRAP (9m)

50m SB Run

9 SB SDHP

9 DB Devils Press 50/25#