Main – CrossFit

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Weightlifting

Back Squat (1 rep heavy back squat)

Metcon

Metcon (Time)

RX

21-15-9

Deadlift, 275/185

Box Jump, 30/24″

ADV RX

21-15-9

Deadlift, 315/225

Box Jump, 30/24″

For RX and ADV RX you have to jump for the box jumps no step ups.