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Tuesday December 2

General Warm Up Dynamic Warm Up Press 20 min to est 1 RM Partner WOD 6 RFT, Alt Rds 6 Hang Clean (135/95) 12 Box Jumps (24/20) Cash Out: Bench 3x5, Dips 3x6, Ring Row 3x10

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Monday December 1

General Warm Up Dynamic Warm Up Squat 20 min to est 1 RM For Time: 25 Cal Row 30 WB (20/14) 50 DU 30 KB Swings (24/16) 25 Cal Row Cash Out: Pull Ups 4x6, Sit Ups 3x25, DL 3x10

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Friday August 15

General Warm Up Dynamic Warm Up "CrossFit Total" 15 min to est Squat 1 RM 15 min to est Press 1 RM 15 min to est DL 1 RM

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