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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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Friday July 11

General Warm Up Dynamic Warm Up Deadlift 3x3, last set at 75% AMRAP 12 20 Double Unders 15 Wall Balls Hang Snatch (75/45) Cash Out: Pull Ups 5x4, Hollow Body Hold 3x30 sec

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Wednesday April 30

General Warm Up Snatch Progression Hang Snatch 4x5, last 2 at 75% 1,000m Row 50 Air Squats 40 Sit Ups 30 Pull Ups 20 Cleans (75/45) 10 Snatch (75/45) Cash Out: Good Mornings 3x8, Hanging Leg Raise 3x8

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