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South Hall CrossFit – CrossFit Weightlifting Bench Press (5RM then -10% for 2×5) Superset bench press sets with 5×5 Strict Pull-Ups/Supine ring rows Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 20 GHD Sit Ups 14 1-Arm Push Jerks**Athlete chooses weight. Alternating arms each rep

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