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Wednesday Jan 13th

CROSSFITAMRAP x 22 minutes30/24 Calorie Row30 Russian Kettlebell Swing 53/3524/18 Calorie Row20 American Kettlebell Swing16/12 Calorie Row10 Kettlebell Snatch (switch 5) BARBELLPower Clean3×1 75%3×1 80%3×1...
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Monday Jan 11th

CROSSFIT15:00 Cap90-60-30 Double Under60-40-20 Air Squat30-20-10 Pull-ups Tabata :20/:10, 8 rd eachHollow HoldSide Plank (4 rd each)” BARBELLClean + Jerk65-70-75-8070-75-80-8575-80-85-87-

Saturday Jan 9th

CROSSFITPartner, split reps80 Wallball 20/14, hold Deadlift60 Deadlift 155/105, hold Handstand40 Box Jump Over 24/20, hold Wallsit20 C2B, hold Plank BOOTCAMP5 Rounds For Time 10...
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CROSSFIT Accumulate 12 Bar Muscle Up, 6 Minute Cap Superset4 x 5-10 GHD Sit-ups4 x 10 Pistols (5 ea leg)” BOOTCAMP3 Rounds 6min AMRAP5 Jumping...
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