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11/12/2019 Tuesday
Strength: Bench Press 7x7 Wod: 21-15-9 Dumbbell Floor Press Burpees on a plate 45/25 Plate to overhead Toe 2 Bar
11/11/2019 Monday
Wod: "Monday Mash" Courtesy Of Crossfit Linchpin 3 Rounds for time of: 500m Row 15 Overhead Squats, 135/95 7 Rounds for time of: 6 Ring Dips 3 Bar Muscle-ups CF Linchpin: Test 10 5 Rounds for time of: 15 Wallball Shots,...
11/09/2019 Saturday
Wod: 4 Rounds Partner Work Out Partner A Farmer Carry 200 Meters 1.5/1 Pood Partner B Amrap as many Reps as possible of: 10 Box Step Ups 24/20 10 Hang Power Cleans 95/65 Knees 2 Elbow