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Wednesday March 19:

Dynamic Warm Up Snatch Progression Snatch Balance 2x3, at 50% Snatch 4x3, last set at 90% 500m Row 3 RFT 8 GTO (95/65) 8 T2B 25 DU Cash Out: Pull Ups 1 rest 10, 2 rest 20…, Dips 3x10 (increase the weight/decrease band) CrossFit Kids 7:30-8:30, no one will be allowed to use the space during this time!

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Friday February 28:

Dynamic Warm Up Deadlift 4x5 at 80% Open Workout 14.1 AMRAP 10 30 DU 15 Power Snatches (75/45) Cash Out: Reverse Lunge 3x10, 4x20 sec L-Sit

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Wednesday February 19:

Dynamic Warm Up Snatch Progression Hang Snatch 4x3, last set at 80% Rowing "Helen", 3 RFT 500m Row 12 KB Swings (24/16) 21 Pull Ups 15 min Cap! Cash Out: Negative Pull Ups 4x5, 4xFail Push Ups

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