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Caution CrossFit – CrossFit

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A: Back Squat (5 Reps E2MOM)

Between Set Perform 15 Clapping Push ups

B: Metcon (AMRAP – Rounds and Reps)


In 20 minutes complete as many rounds of possible of:

18 Wall Ball Shots 20 / 14

18 American Kettlebell Swings 55 / 35

7  Power Cleans 135 / 95

12 Burpees

*scale as needed

Today’s WOD is dedicated to Gerald Balboa.  Gerry served as a Lieutenant for Miami Dade County Fire Rescue for 14 years.  He leaves behind wife Clara and four children, 18 month old twins and two boys ages 7 and 12.   If you’d like to help the Balboa family through this difficult time, please click on this Go Fund Me link.

Rest in Peace LT.

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