Main – CrossFit

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Sumo Deadlift (3×3 building each set (get to a heavy 3))

Metcon (AMRAP – Reps)

8 min EMOM

6-10 toe to bar (10 supine leg lifts)

Calm before the Fury (Time)

4 RFT

200m run/row

15 Ab mat sit ups

12 buprees

12 min cap