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Wednesday February 12:

Dynamic Warm Up Clean Progression Clean & Jerk 3x(3+2), last set at 70% AMRAP 15 15 WB (20/14) 10 Burpees 5 C2B Pull Ups Cash Out: Negative Pull Ups 4x4, 3xFail Push Ups CrossFit Kids 7:30-8:30pm No one will be allowed to use the space during this time!

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February 8 2014:

Dynamic Warm Up Clean Progression Clean & Jerk 5x(3+1), last 2 at 75% "Tabata this" Tabata Row Rest 1 min Tabata Squat Rest 1 min Tabata Pull Up Rest 1 min Tabata Push Up Rest 1 min Tabata Sit Up Cash Out: Mobility

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Wednesday January 29:

Dynamic Warm Up Clean Progression Clean & Jerk 4x5, last 2 sets @65% Hang Position for Beg FGB 3 1 min max WB (20/14) 1 min max Push Press (75/45) 1 min max Box Jumps (24/20) 1 min max SDHP (75/45) 1 min max Row (cal) 1 min rest Beginners Use (45/25) Cash Out: Sit Ups 3x20, 3xFail Pull Ups

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