If you don't have FOCUS, you've got nothing...
CrossFit:
EMOM 20 (5 Rounds)
6 Front Squat @105/155#
8 Floor Press 105/155#
10 T2B
12 Russian KBS 60/80+/-
Fitness
EMOM 20 (5 Rounds)
6 Goblet Squat @40/60#
8 DB Floor Press
10 Hanging Leg Raise
10 Russian KBS 40/50+/-
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