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Friday May 8

General Warm Up Dynamic Warm Up Alternate between movements at 60 second intervals Deadlift 5x8 at 50% Box Jumps 5x10 For Time 20 FS (95/65) 200m 20 STO (95/65) 200m 20 KB Swings (32/24) 200m 20 Burpee Pull Ups 200m Cash Out: Band Pull 3x10, GHD Plank 3x30

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Saturday April 25

CrossFit LionHeart's first "Inside the Pride" Spring Throwdown WODs kick off at 8:30, 10:30, and 12:30 with the top 6 teams advancing to the final wave. Stop by to cheer on your compadres, fill the room with energy, or see who's brave enough to bring back short short Saturday!

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Tuesday February 24

General Warm Up Dynamic Warm Up Press 4x5, last 1 at 80% AMRAP 7 7 Push Press (115/75) 7 Pull Ups 7 Burpees Cash Out: Dips 3x8, Split Squat 3x5, Band Lateral Raise 3x10

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