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05/21/2018 Monday

Wod: “Monday Mash” CrossFit Linchpin Test 9 5 Rounds: 50 ft Handstand Walk 5 Squat Cleans, 225/155 5 Rounds for time of: 15 Hang Power Snatch, 75/55 10 Ring Dips 21-15-9 reps for time of: Calories, Assault Bike Chest-to-bar Pull-ups *Rest 5 minutes between...

05/18/2018 Friday

Strength: Hang Power Clean 1 sec pause at top of knee. 2-2-2-2-2 Wod: 3 Rounds 100 Double Unders 50 Wall Ball Shots 20/14 25 Shoulder 2 Overhead 135/95