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Focus Work + Competitor Programming

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CrossFitLincoln – Focus Work Programming

1: Metcon (Weight)

Strength.

6 sets working up to 2 rm weighted pullup

*build each set

*immediately after last set, drop all weight and perform one max chin over bar hold

2: Metcon (Weight)

Stamina.

Rotating EMOM x 10

Min #1 – 20-25 Kettlebell Swings 53/35

Min #2 – 12/9 Cal AAB

Note-stop at 40 seconds, modify KB weight as needed to accomplish UB.