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Sunday, Oct. 30 CrossFit Workout of the Day

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Warm up
6 minutes:
8 push ups
8 hollow rocks
8 supermans
8 kip swings

Skill
10 minute EMOM
Level 3: 1-3 strict or kipping muscle ups
Level 2: 3-5 strict or kipping C2B pull ups
Level 1: 3-5 banded strict pull ups

Conditioning
5k row

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