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CFC Fight Gone Bad Metcon3 Rounds 1min per stationKnee to elbowBox jump 20/20Row caloriesThruster 20/15Assault bike caloriesWall ball squat cleanHSPU1min rest*score = total reps
Strength Bench Press1-1-1-1-1 Metcon 5 Rounds For time 50 Double under 5m Handstand walk 10 Alt Dumbbell snatch 22.5/15 Gymnastics Testing ME unbroken HSPU ME unbroken toe to bar ME ring dip
Strength Deadlift 1-1-1-1-1 Metcon 21-15-9 Hang power clean 50/35Toe to bar Lateral barbell burpee Olympic LiftingHang Clean 1-1-1-1-1
Metcon Hero WODRJ5 rounds for time of:Run, 800 m5 Rope Climbs, 15 ft50 Push-ups Olympic LiftingHang Snatch 1-1-1-1-1
