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06/07/2019 Friday

Conditioning:Row 1000 Meters x 2 Work time equals rest Time Wod: 21-18-15-12-9-6-3 Box Jumps 24/20 Dumbbell hang Power Cleans 50/25 Dumbbell Snatch...

06/05/2019 Wednesday

Strength: Emom: 7 Minutes Bench Press Body Weight 10 Reps Then Gymnastics Emom: 7 Minutes 7 Knees 2 Elbow 7 Toes 2 Bar Wod: Amrap 7 Minutes 7 Ring Dips 14 Russian KB Swings 2/1.5 Pood 21 Double...

06/04/2019 Tuesday

Emom: 10 Minutes 100 Meter Shuttle Sprint Wod: In a 3 minute window Run 200 Meters Amrap Remaining Time 4 Clean and Jerk 135/95 6 Pistol Squats (3 Each Leg) Rest 2 Minutes Repeat for 5...

06/03/2019 Monday

Wod: “Monday Mash” Courtesy Of Crossfit Linchpin 2 Rounds for time of:  25m Handstand Walk  25 Burpees  2 Rounds for time of:  25 Thrusters, 95/65  25 Burpees, bar-facing  2 Rounds for time of:  25 Pull-ups,...