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Sand Witches

Charter Oak CrossFit – CrossFit

1: Metcon (Time)

4RFT with a partner: (30min CAP)

40 Cal Row

30 Cal Bike

12 SB Clean + Squat (alt sides each rep)

*focus on quality and smooth transitions, RPE 6-7 somewhat hard/hard effort “sentence clump breathing”

*can sub bike for run if bikes are taken




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