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CrossFit LionHeart- Tuesday October 17

Strength: None WOD: 6RFT 200M Run 15 Power Cleans (115/75) 40DU 200M Run 15 Shoulder to Overhead (115/75) 40DU *Rest 2 minutes between rounds *45min Cap Cashout: Banded Hip Distraction 1min/side   CrossFit Lite Strength: Deadlift Find 1 RM 5 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 95% 1 @ 100+% WOD: 10-20-30-40-50 DB snatch – alternating Box jump over 15 min cap

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CrossFit LionHeart- Monday October 16

Strength: Back Squat 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% In between BS sets only: 30 Second Plank Hold Front Squat 2x5 @ 60% 2x5 @ 70% WOD: AMRAP 15 60 Cal Row 50 Burpees over bar 40 Air Squats 30 Ground to Overhead (95/65) 20 Toes to Bar 10 Chest to Bar Cashout: Scorpion Stretch 1min/side   CrossFit Lite Strength: Front Squat Find 1 RM 5 @ 50% 3 @ ...

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CrossFit LionHeart- Sunday October 15

Come join us October 15th for our annual Barbells for Boobs. Help us fundraise, detect and save. AMRAP 14 (Teams of 2) Buy In: 100 Sit ups (50 each) then Max Clean and Jerks (135/95), One person works at a time *EMOM stop and do 5 burpess, Each partner "Together we can take action to raise funds ...

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