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South Hall CrossFit – CrossFit Weightlifting Back Squat (6×5 @ 60% +10#) EMOM X 6 Perform 6 Back Squats Metcon Metcon (No Measure) EMOM x 12 Alternating Min 1: 12 KB Front Rack Lunges 35’s/20’s Min 2: 12 Deficit Pushups 45’s/25’s Min 3: 12 DB Box Step-ups 45’s/30’s Min 4: 40 second Plank Hold

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