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Pins & Needles

Charter Oak CrossFit – CrossFit

Weightlifting

1: Overhead Squat (10 mins to build to a heavy single from the rack)

CrossFit Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Pins and Needles”

AMRAP 12

5 Pull-ups

10 Overhead Squats (95/65) or Back Squats

15 Deadlifts (95/65)




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