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CrossFit Pace Patriot Pride – WOD

Front Squat

Front Squat x 4 AHAP

*5 sec in the hole

(only pause for 5 sec on HAP set)

Metcon (AMRAP – Reps)

16 Min EMOM

1-10 Ring dips

2-6 Hang Power Cleans 135/95#

3-10 DB Box step Overs 24/20″ 50/35#

(single arm)

4-10 Pull-ups