Leg Intensive

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RED (RX+):
Heavy 4-rep weighted Pull-up

Then,

AMRAP in 15 Minutes:
6 Front-Rack Lunges (185/125 lb.)
8 Weighted Pull-ups (50/35 lb.)

WHITE (RX):
Heavy 4-rep weighted Pull-up

Then,

AMRAP in 15 Minutes:
6 Front-Rack Lunges (155/115 lb.)
8 Weighted Pull-ups (40/25 lb.)
AMRAP 15 min.

BLUE:

4 reps Strict Ring Pull-ups or Negatives

Then,

AMRAP in 15 Minutes:
6 Front-Rack DB Lunges
8 Strict Ring Pull-ups

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Ole Glory CrossFit