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CrossFit (Performance)
In teams of two, alternate tasks to complete 5 sets each of:
7 Deadlifts (225/155 lbs)
14 Chest-to-Bar Pull-Ups
400 Meter Run

Partner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs deadlifts, and so on….

CrossFit Light (Fitness)
In teams of two, alternate tasks to complete 5 sets each of:
21 Kettlebell Swings
7 Strict Pull-Ups
400 Meter Run

Partner A will perform 21 kettlebell swings, Partner B performs 7 pull-ups, Partner A runs 400 meters, Partner B then performs swings, and so on….