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CrossFit LionHeart- Monday December 11

Stength: Bench Press Every 3 min 5 x 3-3-2 (:20 sec rest after each set of 3) @80% After each set immediately into 8-12 plyo push-ups Partner WOD: 200 cal row EMOM each partner does 3 clean and jerks (135/95) *Neither partner can row until both have completed their c&j that minute. Cashout: Strict toes to bar 3x4   CrossFit Lite Strength: Squat 1x5 @ ...

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CrossFit LionHeart- Sunday December 10

We have open gym from 8am-6pm with the exception of yoga happening from 11-12. Come get in some extra skill work, make up a workout you missed earlier in the week, or recover with a yoga session.

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CrossFit LionHeart- Saturday December 9

Strength: 20 minutes to complete a max missed earlier this week Others: Coaches choice of skill to work on. Hero WOD: "Nate" AMRAP 20 2 Muscle ups 4 HSPU 8 KB swing (32/24) Cashout: Weighted plank 3x45sec Scissor kicks 3x30     "Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, ...

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