Strength:
back squat 3, 3, 3+ (70, 80, 90%)
Metcon:
CrossFit Wilson Benchmark
Rx
For time:
row 750m
30 thrusters, 95/65
30 chest 2 bar pull-ups
Intermediate
For time:
row 750
30 thrusters
30 pull-ups
Beginner
For time:
row 500m
18 thrusters
18 pull-ups
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