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Make up CrossFit total if needed or complete the following EMOM
Warm up:  10 min
Coaches Choice
Metcon
EMOM 35
Min 1: 12/10 Cal Row (HARD)
Min 2: 15 DB Push Press
Min 3: 15 Burpees
Min 4: 12/10 Cal Bike (HARD)
Min 5: 15 Plate Sit-Ups 25/15
Min 6: 10 DB Power Cleans 50/30
Min 7: 1min. Plank on your hands

* Advanced: 15/12 Calories and a heavier plate for the Sit-Ups 35/25

For the Plate Sit-Ups, you are going be lying flat on your back, arms extended holding the plate… Sit-Up to the sky and back down. Arms always extended and pointed straight up.