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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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CrossFit LionHeart- Tuesday October 3

Strength: Back Squat 1x8 @65% 1x8 @ 70% 1x6 @ 80% 1x6 @ 85% In between sets: 10kb shrugs WOD: AMRAP 18 2 Power snatch (115/75) 10 Box jump over 8 HSPU Cashout: Upward Dog 2x30sec Downward Dog 2x30sec Standing Straddle Stretch 1min   CrossFit Lite Strength: Deadlift Set 1-50% of predicted 3rm/6 reps Set 2-75% of predicted 3rm/3 reps Set 3-Max Reps of predicted 3rm Set 4-Max Reps at Adjusted weight Weight Change 1-2 – ...

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