Crossfit Partner WOD: 3 Fun Workout Ideas

If you’re looking for a workout that you can do with a partner and really get the most out of, CrossFit Partner WODs might be the perfect fit for you. Whether you’re a complete beginner or experienced athlete, CrossFit Partner WODs provide challenge and fun, while also offering multiple benefits. In this blog post, we’ll be discussing what CrossFit Partner WODs are, how to get started, the benefits, tips for making them fun, what equipment you’ll need, common mistakes to avoid and three popular CrossFit Partner WODs to try, as well as how to modify for different levels of fitness, when to take breaks and how to find a community of people who do CrossFit Partner WODs.

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What Is CrossFit Partner WOD?

CrossFit Partner WOD is a type of workout that involves two people working together to complete a series of timed exercises. Each partner takes turns performing challenging exercises with the goal of finishing them as quickly and efficiently as possible. The exercises can be anything from sprints to weightlifting, and can be done within a confined space or out in the open. The idea behind the workout is to push one another to reach their individual and collective fitness goals, while having fun and maintaining a sense of camaraderie.

Benefits of CrossFit Partner WOD

CrossFit Partner WOD can reap a wide range of benefits for both partners involved. First, it increases endurance and power, as each person is encouraged to keep going despite the intense challenge. Secondly, it serves as a form of motivation, as both partners are held accountable to each other and are continuously encouraged to excel. Plus, it can be a fun way to get in shape as both people push each other to try new exercises and activities.

Examples Of CrossFit Partner WOD

The exercises that can make up a CrossFit Partner WOD can range greatly. From sprints to medicine ball slams to battle ropes, there are countless possibilities to create an effective and challenging workout. Some of the exercises that you might want to include in your CrossFit Partner WOD include:

  • Partner sprints – Use a designated track or area for a timed sprint. One partner can stand at the finish line and be the timer and motivator, while the other person sprints with the goal of finishing before the timer runs out.

  • Medicine ball slams – Have both partners hold a medicine ball in each hand, then alternate at slamming the ball into the ground as hard as possible. This is designed to increase strength and coordination in both partners.

  • Battle ropes – Two people can hold onto ropes and alternate at pulling them up and down as quickly as possible for a good cardio and arm workout.

  • Squat/overhead press – This classic exercise can increase strength and coordination, and can be done using a medicine ball, barbells, or other type of weightlifting equipment.

Strategies For Being A Successful CrossFit Partner

CrossFit Partner WOD is best enjoyed when both partners are working together. With that in mind, here are some strategies for having a successful partner workout:

  • Communication – Communicate with your partner about the intensity of the exercises and the amount of rest you each need during the workout. It’s important to be able to talk about how each of you are feeling, and if one partner needs a break, the other should be there to pick up the slack.

  • Creativity – Get creative when coming up with exercises, and use a variety of fun movements that can encourage both partners to keep going.

  • Fair rotating – It’s important to make sure both partners are getting an equal amount of rest and taking turns performing the exercises.

  • Teamwork – When a partner is struggling, remember to help each other out. This sense of teamwork will help create a bond that can last through multiple workouts.

  • Trust – It’s important to trust the person you’re working with in order to get the most out of your workout.

Real-Life Success Story

Tom and John had been training together for months, but despite their hard work, they were both having difficulty reaching their fitness goals. After hearing about CrossFit Partner WOD and its many benefits, they decided to give it a try.

After just a few weeks of trying out the different exercises and working together as a team to reach their goals, theyboth saw dramatic improvements in their fitness levels. With their newfound energy and motivation, they kept pushing each other to go harder, faster, and further— something they would have never been able to do on their own.

Tom and John are now living proof of the effectiveness of CrossFit Partner WOD. By relying on each other and pushing one another to succeed, they both managed to reach their fitness goals and improve their physical fitness in a fun and enjoyable way.

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How To Get Started With CrossFit Partner WODs

CrossFit is an intense and exciting workout program that can be made even more powerful with the help of a partner. Having a partner to workout with has been proven to improve results, challenge each other, and keep you accountable for your goals. If you’re a CrossFitter who’s ready to take your workout to the next level, partner WODs are the way to go—but where do you even begin to find a partner?

Joining a CrossFit Class

One of the easiest ways to find a CrossFit partner is to join a class at your local CrossFit facility. Classes are usually a great way to meet people and make friends, as well as to find a potential partner. You can also ask around at the gym—some CrossFitters may already have a partner and may be looking for another one.

Asking Friends

If you don’t want to head to the gym just yet, you can always ask your friends if they’d like to join you for a CrossFit partner WOD. Having a workout partner who’s a close friend makes the experience all the more enjoyable, as you have an understanding of each other’s goals and can push each other to reach those goals together.

Reaching Out Via Social Media

Social media is a great platform for connecting with like-minded individuals. Twitter, Instagram, and especially Facebook are great resources for finding a potential CrossFit partner. You can post on local CrossFit-related pages and ask if anyone is interested in pairing up for a CrossFit partner WOD.

Benefits of CrossFit Partner WODs

CrossFit partner WODs (Workout of the Day) are great for anyone looking to get fit the right way. Here are some of the great benefits of partnering up and doing CrossFit together.

Increased Motivation

Having a partner will give you a level of motivation and encouragement that you wouldn’t usually have when working out alone. When you can share the experience of a challenging WOD, it will energize and motivate you to keep going and do your best.


Doing partner WODs will give you the opportunity to challenge each other in the workout. When you have someone to push you, it makes the workout much more effective and fun. This also adds plenty of variety to your routine, as you can constantly come up with new strategies, challenging moves, and goals to reach.

Activity Accountability

CrossFit is a very active and intense sport, and having a partner will make sure that you don’t slack off. Whether you’re working out in a gym or at home, having a partner will set expectations and keep you both accountable.

3 Fun CrossFit Partner WOD Ideas

CrossFit partner WODs should be fun and challenging. Here are some unique and creative partner WODs to try:

“You Go I Go”

In this type of partner WOD, both partners alternate rounds, with each partner completing the same number of reps. This allows you to track your partner’s progress as you’re both doing the same workout at the same time. It’s also a great way to challenge each other and push each other to do your best.

“Partner Memory”

With this type of partner WOD, one partner will go first by demonstrating the exercise, and the other partner will observe and complete the same number of reps once it’s their turn. This is a great way to work out but also have some fun and memory games involved, as one partner will have to remember the exact number of reps completed by the other partner.

“Partner Stretching”

Stretching is a crucial part of CrossFit that often gets overlooked. Partner stretching can be an effective way to get a good stretch while also challenging each other. You can combine challenging bodyweight exercises and stretches with one partner prompting and the other completing. This type of partner WOD will focus more on mobility and flexibility than strength and conditioning.

CrossFit partner WODs are a great way to get the most out of your CrossFit experience. Partnering up with someone who pushes you and challenges you can help you get even better results. The key to success is to find the right partner and come up with fun, challenging, and creative partner WODs. With these tips and ideas, you’ll be well on your way to a more successful CrossFit journey.

Man Climbing on Rope

Benefits Of Doing CrossFit Partner WODs

CrossFit partner WODs can bring numerous benefits for those who participate in them. The added sense of camaraderie, increased intensity, and the potential for more fun are some just of the many advantages to exercising with a partner.

Improved Bonding

One of the main benefits of participating in CrossFit partner WODs is the opportunity to improve the bonding between partners. The shared experience of working as a team develops a unique relationship that includes trust and respect. Working together allows partners to support and motivate each other, encouraging progress during the workout.

Increased Intensity

Due to the added support of a partner, CrossFit partner WODs can be more intense than a solo workout. When utilized to its fullest, a partner’s presence can create an atmosphere of competition that results in faster and more powerful progress. Whether the challenge is to move faster, increase weight, or hit bigger goals like breaking personal records, partners can motivate each other to reach their goals.

More Fun

Partner WODs have the potential to make exercise a lot more fun. Partners can build a competitive relationship or simply enjoy being around each other – both options can make the workout more enjoyable. Ideas like racing or trying to beat each other’s best time can make the workout more exciting and stimulate even more progress.


CrossFit partner WODs offer an ideal way to challenge each other and push your physical limits. Partners can devise unique ways to challenge one another and their goals, such as increasing the weight or time to complete the same number of reps or trying for the highest possible number of reps.


Doing partner WODs can also provide much-needed variety in any CrossFit routine. Using challenge and different exercises, equipment, and circuits can make your workouts more interesting and break the monotony of doing the same routine. This variety can result in faster progress, better results, and less boredom with the workout.

In conclusion, CrossFit partner WODs have a lot to offer and can be incredibly beneficial. Those who take advantage of this opportunity can enjoy the improved bond with their partner, more intense workouts, and a lot of potential for fun and variety.

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Tips For Making CrossFit Partner WODs Fun

CrossFit is a great way to increase fitness, build strength, and get an incredible work out. But, when workouts are done with a partner, it can become even more enjoyable and effective. Here is how to make CrossFit Partner WODs more fun and engaging.

Divide the Workout into Rounds

Breaking down the workout into segments helps make it more manageable by giving you and your partner time to switch roles and take a break if needed. You and your partner can take turns planning out each round. Depending on your goals, you can use timed rounds or set reps to complete each exercise.

Incorporate Fun Activities

Mix up your workout by adding activities such as relays and race games to keep things interesting. You can turn your CrossFit Partner WOD into a competition and race against the clock. This helps to keep you motivated and also makes it more enjoyable for both of you.

Make Use of Gear

Using equipment such as medicine balls, foam rollers, and slam balls can add another layer of excitement to your partner workouts while still helping you stay focused on your goals. With a partner, you can pass the gear around and practice seamless transitions from exercise to exercise.

Pick the Right Partner

When choosing a partner, pick someone who has similar fitness goals and can offer a supportive atmosphere. Mental support is just as important as physical support in CrossFit. Choose someone who you know will stay positive and be encouraging.

Give Each Other Encouragement

Having encouraging words throughout the workout can help you and your partner stay motivated and stay on task. Remind each other of the goals that you have set, and push each other to complete new challenges. This positive reinforcement will maintain a sense of fun while intensifying the workout.

Make it a Competition

If you and your partner are competitive, turning your workout into a game can be a fun way to push each other to go harder. You can set goals to reach brand new personal records and help each other stay on track. You can also add in a reward for completing a certain number of rounds or for meeting specific goals.

Take Breaks

While you don’t want to overdo it, taking a few breaks every now and then can help you recharge and stay motivated. Breaks can be used to help cool down, regroup, and review goals for the rest of the workout. Taking these small moments can help refocus the mind and keep you and your partner both feeling energized.

CrossFit partner WODs can be extremely rewarding and rewarding when done correctly. Having a partner to share the journey not only helps you stay more motivated and accountable, but will also make your workout more enjoyable. Keep these tips in mind and make the most of your time while working out with your partner.

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Equipment Needed For CrossFit Partner WODs

Engaging in a CrossFit Partner WOD can be a fun and rewarding experience. Having the right equipment can make all the difference. Whether you’re new to the style of exercise or a seasoned practitioner, an understanding of the needed equipment will help ensure that your workout is as effective and safe as possible.

Basic and Weighted Equipment

There are two main types of equipment used for CrossFit Partner WODs: basic and weighted. Basic equipment is any form of exercise tool used as an aid for various bodyweight movements, while weighted equipment includes items such as kettlebells, dumbbells, and medicine balls.

Kettlebells can be used for a variety of partner-focused exercises, such as farmer carries and Turkish get-ups. Meanwhile, dumbbells can be used for partner exercises like partner deadlifts, shoulder presses, and squats. Medicine balls are great for partner exercises like wall-ball shots, partner tosses, and throws.

Specialty Equipment

In addition to basic and weighted equipment, there are some specialty pieces of equipment that can be particularly helpful for WODs. Battling ropes and resistance bands are great for partner exercises like wave slams and double under waves. If you’re looking for an effective way to tone your muscles and increase your heart rate, wall balls and plyo boxes are the perfect choice.

Stories of people who have benefited from using special pieces of equipment highlight the importance of having quality equipment. For instance, a couple who had been exercising together for years noticed a great increase in their strength, endurance and coordination when they incorporated battling ropes into their workouts.

Considering Partner Abilities

When selecting equipment for a partner WOD, it’s important to consider what works best for the partner’s abilities. For example, if one partner is significantly lighter than the other, it’s best to tailor the equipment size accordingly.

For instance, rather than opting for heavier weights, opt for light kettlebells or dumbbells that are easier to lift. Similarly, if one partner is heavier, using a heavier kettlebell or weighted medicine ball can challenge the stronger partner while still allowing the other partner to participate.

Finally, if one partner has mobility restrictions, tailor the exercises accordingly. For instance, if one partner has a limited range of motion, opt for exercises that don’t require deep squats or heavy overhead lifts.

By considering the partner’s abilities, you can ensure that the equipment is appropriate and that the exercises you select are safe and effective.

Quality equipment is essential for getting the most out of your CrossFit Partner WODs. Both basic and weighted equipment can be used for exercises, though specialty items such as ropes and wall balls are also great for a variety of exercises. Additionally, it’s important to make sure that the size and weight of the equipment works for the partnering individuals. By following these tips and selecting the right equipment, you can get the most out of your workout experience.

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Common Mistakes To Avoid With CrossFit Partner WODs

CrossFit partner WODs (Workout of the Day) can be hugely beneficial for both partners, but it is important to remember some of the common mistakes that can be made that can negatively impact the workout. Here are the top five mistakes to avoid when you are performing a partner WOD.

Not properly scaling the workout for both partners

When it comes to preparing for a partner WOD, it is important to remember to scale the workout for both partners. Regardless of the level of fitness of each participant, the workout should still be challenging but ultimately achievable. Make sure that both partners understand the full scope of the workout before starting and that they agree on an appropriate scaling plan to ensure success.

Trying complicated movements without a strategy

Further, it is important not to jump into complicated movements without a strategy. Both partners should have an understanding of the movements and what their roles are before starting the workout. Working together to create a strategy will help to ensure success, as it will allow for downtime for one partner to recover while the other partner works.

Skipping the warm up and dynamic stretching

Neglecting to warm up and dynamic stretch can potentially lead to injury. It is important to start with some light cardio or dynamic stretching to get the muscles ready for the movements you will be performing. This will also ensure that you are alert and ready to challenge yourself and your partner.

Neglecting proper communication

In any workout, but especially with a partner WOD, communication is key. Don’t rely on moaning and groaning to let your partner know how hard you are working. Instead, make sure to communicate effectively during the WOD to keep both partners on track and motivated.

Losing sight of proper form

Though a partner WOD may seem like a race, it is important to maintain good form throughout the whole workout. It is beneficial to give each other permission to encourage proper posture and form, so that you can challenge each other while still getting the most out of the WOD.

By following the above tips, you will be on your way to accomplishing a successful partner WOD. With communication, scaling, strategy and proper form, you and your partner will be ready to take on any challenge. So grab a friend, get ready to break a sweat and enjoy the journey of a partner WOD.

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Three Popular CrossFit Partner WODs To Try

CrossFit is a high-intensity exercise that has become popular because it is effective and user-friendly. If you’re considering trying CrossFit, there are a few key ways to make it successful. One of them is to bring along a partner. Having a partner to motivate you and challenge you makes the workout more fun, and it can also help you stay on track and reach your goals faster. This article covers three of the most popular partner CrossFit WODs (Workouts of the Day).

The Bear Complex

The Bear Complex is an intense exercise that includes seven reps of movements like squat cleans, thrusters and back squats. The workout is completed with a single barbell with a partner, which means both partners must work together. The complex movements in this workout require a good level of coordination between the partners and obviously, trust. During the workout, partners can challenge each other to do better, such as recording their times or max weights.

Synchronized Kettlebell Swings

This partner exercise involves both partners performing the same number of kettlebell swings at the same time. The workout doesn’t require the same weight for each partner, but the movements must be synchronized in order for it to work. Working together in this way helps to increase partners’ balance and coordination.

Rows of Gratitude

Rows of Gratitude is a partner exercise where both partners take turns rowing and burpeeing. One partner’s rowing will travel forward, while the other partner’s will go backward. After each change, teams should back up and complete sets of synchronized burpees. This is a great way to introduce variety while challenging partners to stay focused and improve their coordination.

Tips and Strategies

When choosing a partner, it is important to find someone at a similar fitness and capability level so that both partners can challenge themselves safely and consistently. Be sure to communicate with your partner as well to ensure that everyone is on the same page and that all exercises are performed properly.

Also, be sure to stay hydrated during your workouts and to give yourselves a few rest days each week. Take the time to recover properly from workouts and listen to your bodies. This will help you perform better and stay injury-free.

Finally, knowledge is power – stay up to date on the latest CrossFit tips, exercises and progressions. This will allow you and your partner to get the most out of your workouts and stay motivated.

CrossFit partner workouts are a great way to get a quality workout in while having fun and staying motivated. Make sure you’re properly equipped and follow these tips to sharpen your CrossFit game and reach your fitness goals.

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Modifying CrossFit Partner WODs For Different Levels Of Fitness

CrossFit Partner WODs (Workout Of the Day) are a great way to get a full body workout with a friend. However, these WODs can be intimidating and far too challenging for those who are just getting started with CrossFit. But, with some modifications, you can make them enjoyable and accessible for people at any fitness level.

Working Within Your Fitness Level

The first thing to consider when modifying a CrossFit Partner WOD is to work within your fitness level. Don’t try to do too much too soon. Start with basic movements and progress slowly. This will reduce the risk of injury and unnecessary stress. As you become more comfortable and confident with the movements, you can add more reps and intensity.

Include Different Complexity

Finding a variety of movements that challenge different levels of fitness is key to making CrossFit Partner WODs accessible and enjoyable for everyone. Partner WODs often involve one person being more fit than the other. If you and your partner have different fitness levels, you can modify the movements accordingly. For example, the partner who is at the higher level may opt to do heavier weights and reps, while the partner at the lower level does lighter weights and reps.

Examples Of Modified CrossFit Partner WODs

Bear Crawl Challenge

: This is a great way for beginners to start and for experienced athletes to challenge themselves. Partners alternate bear crawls from one side of the room to the other, maintaining contact with hands throughout the movement.

Step-Up Ladder

: This is a great way to increase the cardio component of a WOD. Partners alternate completing step-ups on a box or step. The partner at the lower level should complete fewer reps than the partner at the higher level.

Down and Up Sprint

: This is a fantastic way to get your heart rate up. Partners sprint down the length of the room and back, taking turns sprinting while the other partner must bear crawl.

Fun Takeaways

Making modifications can be fun, just like anything else in CrossFit. It’s a great way to make the WODs enjoyable and accessible for everyone. Have fun with it and challenge yourselves while still staying within your limits. Just remember to take it easy and progress in an incremental manner to avoid injury.

CrossFit Partner WODs are a great way to get fit and have fun at the same time. With the right modifications, everyone can enjoy the experience and make the workouts more accessible and enjoyable. So, the next time you and your partner WOD, don’t be afraid to make changes and have some fun with it!

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When To Take Breaks When Doing CrossFit Partner WODs

Working out in pairs is a great way to keep your motivation and energy levels up. When doing partner workouts, such as CrossFit Partner WODs (Workouts of the Day), it’s important to know when and how to take breaks. It’s essential to take proper breaks throughout exercises to stay safe and boost performance.

Taking Breaks After High-Intensity Exercises

After doing high-intensity exercises such as runs and burpees, it’s important to take a 10-20 second break. This helps prevent overexertion and enables you to maintain intensity throughout the workout. Taking these short breaks gives your body a chance to recuperate and lets you come back with more focus and energy to complete the next exercise.

Switching Exercises

It’s important to also take a few moments to transition between exercises. This can reduce the risk of injury by limiting exhaustion and muscular strain. Switching exercises often will help keep energy levels high and give you a fresh challenge.

Talking It Out

Before beginning any round, it’s important to take a few moments to assess progress and to talk out strategy with your partner. This will help to make sure each partner knows exactly what to do, thus minimizing mistakes and allowing you to reach your goals together.

Pace Yourself

Taking breaks between sets or rounds will help to ensure exercises are done with full energy, proper form, and enough rest. This will maximize performance and help reach both individual and partner goals.

Celebrate Success

After meeting that personal challenge or completing the workout, take a few moments to celebrate the accomplishment. This will boost motivation and help to pave the way for future achievements.

At the end of the day, taking breaks during the CrossFit Partner WOD can be a great way to improve performance and push yourself further. Knowing when to take and how long to take a break can maximize success and prevent injury and fatigue.

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Find A Community Of People Who Do CrossFit Partner WODs

At a CrossFit box, you can find a group of people who are passionate about fitness and can help you achieve your goals. Joining a local CrossFit box isn’t just about having access to knowledgeable trainers—it’s about the energy of being surrounded by a community of people who take their fitness seriously.

Get The Most Out Of CrossFit Partner WODs

CrossFit Partner Workouts of the Day (WODs) are a great way to get more out of your CrossFit experience. Partner WODs provide a unique opportunity to push yourself and each other to the limit. Here’s a few types of partner WODs you can do:

  • AMRAP: An acronym for “As Many Reps As Possible”, an AMRAP partner WOD is a workout that’s designed to be repeated within a certain time period. You and your partner will take turns completing as many reps as possible of an exercise while the other rests.

  • EMOM: Short for “Every Minute on the Minute”, an EMOM partner WOD is designed to help you and your partner work on specific skills within a specific time period. You and your partner will take turns completing a certain number of reps or movement within a one-minute window.

  • Tabata: Tabata partner WODs are composed of 8 rounds of 20 seconds of work followed by 10 seconds of rest. These partner WODs are great for helping you both build strength and endurance.

These various partner WODs will help you both challenge yourselves, support each other and improve your skills together.

Have Fun With Creative CrossFit Partner WODs

Partner WODs don’t have to be boring! Here are some fun partner WODs to mix up your regular CrossFit routine:

  • Medicine-ball Toss: This exercise is great for building hand-eye coordination and developing power and speed. You and your partner take turns throwing a medicine ball back and forth across the floor. Start with a light medicine ball and increase the weight as your ability increases.

  • Row Sprint Races: This exercise is great for working on speed and endurance. You and your partner alternate sprinting on a rower machine for a set number of calories. Start off with a lower calorie goal and increase it as you become more skilled.

  • Push-up Relay: This exercise is perfect for developing upper-body strength. You and your partner take turns completing full push-ups and alternate every 5. Start off with lower number of push-ups and increase it as your skill and endurance improve.

CrossFit partner WODs are a great way to stay active and have fun with your fitness goals.

Celebrate Every Success With A High-Five

CrossFit is all about forming strong relationships with your fellow athletes and pushing each other to the next level. Celebrating your successes with a high-five is a great way to reinforce the CrossFit community spirit.

Take, for example, a team of CrossFitters who recently completed a partner WOD of 80 burpees each. After the last rep was completed, the pair burst out with a victory cheer and high-fived each other – a testament to how important it is to celebrate even small successes together.

A high-five should be more than just a physical gesture – it should be a moment filled with energy and camaraderie, a moment where your partner saw you at your best and you got to witness them reach their goals.


CrossFit Partner WODs are a great way to add variety and challenge to your CrossFit training. From AMRAP WODs to Tabata, you and your partner will push each other to the limit and learn new skills together. Don’t forget to have some fun with your workouts by adding creative exercises like medicine-ball toss or row sprint races. Finally, remember to celebrate each and every victory with a high-five – it’s an important part of the CrossFit community spirit.

Crossfit Partner WOD


CrossFit Partner WODs are a great way to benefit from the physical and emotional advantages of CrossFit while training with a partner. Getting started with a Partner WOD is easy, just pick a workout and put in the extra effort to make it fun. You’ll need some equipment, like a couple of jump ropes and a set of weights, but the main components that you need are dedication and determination. While doing a CrossFit Partner WOD, it’s important to avoid common mistakes, like choosing workouts that are too challenging, being too competitive and not taking breaks when necessary. You can also modify the workouts to fit the fitness level of your partner. Finally, it’s important to find a community of fellow CrossFit Partner WOD enthusiasts who can encourage and motivate you.

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