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Friday October 3

General Warm Up Dynamic Warm Up Deadlift 3x5, last 1 at 70% AMRAP 12 15 WB (20/14) 10 Burpees Cash Out: GHD Sit Ups 3x15, 2x60 sec Farmer's Walk

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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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Wednesday May 14

General Warm Up Snatch Progression Hang Snatch 5x5, last 1 at 70% "Baseline x2" 800m 80 Air Squats 60 Sit Ups 40 Push Ups 20 Pull Ups Cash Out: Good Mornings 3x8, Hanging Leg Raise 3x8

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