8 Maids A Milking

V3 CrossFit – CrossFit

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Metcon (Weight)

Performance

8:00 EMOM

4 DL @ 70% + 4 Ring Dips

Metcon (Weight)

Fitness

8:00 EMOM

4 DL @ 60% + 4 Box Dips

Metcon (Time)

8 RFT

8 Cal Row

8 Power Cleans

8 Front Squats

8 Push Jerks

Use 70% of 1RM C&J for Barbell Complex

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