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CrossFit — September 10, 2021

CrossFit — September 10, 2021

2021.09.10 Warm-up 10 air squats 3 inch worms w/ push up 6 alt. box step ups 8 thrusters 4 burpees 4 box jumps Metcon (12


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CrossFit — September 9, 2021

2021.09.09 Warm-up :30 row :30 HS hold 10 kip swings 5 push ups :30 row Metcon (Distance) 10x :75, alt. A) 1-3 deficit HSPU* B)


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CrossFit — September 8, 2021

2021.09.08 Warm-up :30 bike 6 shoulder press 6 push ups :30 bike 6 push jerk 6 alt. devil press Push Jerk (5 x 5) 5


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CrossFit — September 7, 2021

2021.09.07 Warm-up :30 jump rope practice 10 air squats 10 scap pulls 8 kip swings 6 hanging knee raises :30 jump rope practice coach-led snatch


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CrossFit — September 6, 2021

2021.09.06 Alexander (Time) 5 rounds for time of: 31 Back Squats, 135# 12 Power Cleans, 185# In honor of Staff Sgt. Alexander G. Povilaitis, 47,


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CrossFit — September 4, 2021

2021.09.04 Metcon (Time) Memorial WOD for the Fallen 13 13 RFT: 8 pull ups 26 wallballs (20/14) 21 g2oh (95/65) 42:00 cap with a partner,


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CrossFit — September 3, 2021

2021.09.03 Warm-up :30 dubz practice 10 alt. box step ups 5 hang power cleans :30 HS hold 5 power cleans (lightweight) 5 push ups Metcon


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CrossFit — September 2, 2021

2021.09.02 Warm-up 200m jog 10 air squats 10 banded good mornings 8 PVC OHS 6 OHS 6 deadlifts 4 burpees Overhead Squat (5 x 5)


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