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crossfit

Friday Warm Up Strength 16 Minute EMOM KB Complex RDL 8,8,8,8 Odd Minutes 8 Minutes of: Bent Over Row 8,8,8,8 4 Db Snatch 5 KB...

27 Jan 2015

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1/28/15

Wednesday Warm up Strength Every 3 Minutes for 15 Minutes 2x Max Reps of Work on Handstands Press 8,8,8,8 KB Waiters Walk 30m each arm...

26 Jan 2015

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1/27/15

Tuesday warm up EMOM for 8 Minutes Not for Time Metcon Cool Down Sn warm up Snatch Above Knee x4 @ 65% Jog 400m 4...

25 Jan 2015

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1/26/15

Monday 1/26/15 Dynamic Mobility Strength Metcon KB Complex Front Squat 8,8,8,8 With partner 3 Rds not for time: 1 Arm Row 8,8,8,8 15 minute AMRAP...

24 Jan 2015

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1/21/15

Wednesday Strength Con/Inj Prev Rest 3 minutes 15 minutes 21-15-9 then Press 10,10,10 Push Ups 21-15-9 Walking Lunge 10,10,10 21-15-9 Pallof Press Band Pull Aparts...

24 Jan 2015

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1/20/15

Tuesday Dynamic Warm up Skill Metcon Stretch Then 3 Rds. Not for time: 20 minutes of: Every other minute for 18 minutes Box Jumps x10...

24 Jan 2015

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1/19/15

Monday Warm up Strength Metcon Dynamic Front Squat 10,10,10,10 For Time: 3 Rds not for time Renegade Row 8,8,8,8 100m sprint shuttle 50m kb rack...

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crossfit

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