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As part of the Warm-Up
3 Rounds not for time:
1 Min front plank
20 Russian twist
20 Bicycle sit-Up
20 Reach Sit-Up
Rest 1 minute

Metcon
4 RFT of:
250m Run
4 Strict pull up
6 Deadlift
4 Burpee

Load
A: 185
E: 225
C: 315