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Unrated – Level 3

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Warm-up

3 Steady Rounds

10 lateral Squats w/ KB

10 Goblet Box Step Overs

Row 200m

Mobility

Puppy dog

Weightlifting

Push Press (4×3 @ 85%)

Metcon

Metcon (Time)

3 Rounds

8 Squat Snatch 115/75lbs

80 Double Unders

8 Squat Snatch

Rest 3:00

16 Minute Cap
The cap includes the 3 minutes of rest each round! Score is total time taken to complete the workout.