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Sunday December 7

Rest Day/Open 8am-6pm On Ramp 2 - 12:30-1:30 CrossFit Kids - 2:30-3:30

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Sunday September 28

Rest Day/Open Gym 8am-6pm On Ramp: 12:30-1:30pm CrossFit Kids: 2:30-3:30pm Competition Prep: 4:00-5:30pm

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Friday June 6

General Warm Up Dynamic Warm Up Deadlift 5x5, last 3 @75% AMRAP 15 1,000m Row With remaing time 21 KB Swings 15 V-Ups 9 Box Jumps (24/20) Cash Out: Pull Ups 4x6, L-Sit Hold 3x15 sec CrossFit Kids - 7:30-8:30pm, no one is allowed inside the box during this time

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