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CrossFit- July 29, 2019

Monday Fitness- Squat Complex (Weight) EMOM 12: min 1) :30 Goblet Wall-sit min 2) 16 KB Dead-bugs min 3) 25 Air Squats Performance- Front Squat (Weight) Every 3:00 x 5 Build to a heavy set of 3 [...]

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CrossFit- July 27, 2019

Saturday Metcon (Time) Fitness Partner Wod In 30:00 complete: 50 Cal Row/Bike 30 Pull-ups/Ring Rows 40 Cal Row/Bike 50 KBS 30 Pull-ups/Ring Rows Metcon (Time) Performance Partner Wod In 30:00 [...]

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CrossFit- July 25, 2019

Thursday-Deload Metcon (Time) Fitness 5 Rounds: 5 Strict Pull-ups 12 Db Bench Press 400m Run 1:00 rest Metcon (Time) Performance 5 Rounds: 6 Strict Wide-grip Pull-ups 6 Bench Press (155/115) 400m [...]

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CrossFit- July 23, 2019

Tuesday- Deload Metcon (Time) Fitness: 200 Meter Run 24 KBS 24 Box Jumps 200 Meter Run 21 KBS 21 Box Jumps 200 Meter Run 15 KBS 15 Box Jumps 200 Meter Run 9 KBS 9 Box Jumps 200 Meter Run Metcon [...]

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