Spitfire Workout
Warm-Up:
20-20-10-10-5-5
Double-Unders
Air Squats
WOD: Spitfire
4 Rounds:
200m Run
3 Muscle-Ups (6 CHEST TO BAR Pull-Ups)
6 Squat or Power Snatches (115#/75#)
9 Box Jump Overs (24″/20″)
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