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CrossFit LionHeart- Tuesday December 5

Strength: 20min to establish 1RM Snatch or Clean and Jerk WOD: 5 Clusters (115/75) 10 CTB 15 Dips 20 Sit-ups 25 Push-ups 30 Cal row 25 Push-ups 20 Sit-ups 15 Dips 10 CTB 5 Clusters Cashout: DU practice 3-5 min   CrossFit Lite WOD: Burpee + Back Squat ladder (95/65) -3 min rest- Burpee + push press ladder (75/45) -3 min rest- Burpee + Deadlift ladder (115/75) Rest as needed 5 rds 10 hollow rock 10 V-up 10 ...

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CrossFit LionHeart- Monday December 4

Strength: Back Squat 20min to establish 1RM WOD: Every 2 min for 8 rds 8 Burpee box jumps 8 KB swings 24/16 8 HSPU Cashout: Banded shoulder distraction 1min/side   CrossFit Lite Strength: Press 1x5 @ 40% 1x5 @ 50% 1x3 @ 65% 1x5 @ 75 % 1x3 @ 85% 1x1+ @ 95% AMRAP @ 75% *Between sets: 8/side lateral step up WOD: 5 rds AMRAP 3 10 Cal row 10 Box jump Max reps front squat -rest ...

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CrossFit LionHeart- Sunday December 3

We have open gym from 8am-6pm with the exception of yoga happening from 11-12. Come get in some extra skill work, make up a workout you missed earlier in the week, or recover with a yoga session.

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