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CrossFit — October 29, 2021

CrossFit — October 29, 2021

2021.10.29 Warm-up 10 air squats 10 alt. lunge w/ twist 10 scap pull 8 kip swings 6 hanging knee raises 4 hang squat clean coach


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CrossFit — October 28, 2021

2021.10.28 Warm-up foam roll & stretch :30 row 10 air squats :30 row 10 box jumps / steps Metcon (Time) 34 / 30 / 26


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CrossFit — October 27, 2021

2021.10.27 Warm-up 10 back squats 10 good mornings 10 bent over row 5 hang power snatch Metcon (Weight) 20:00 E4MOM 3 back squat w/ :10


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CrossFit — October 26, 2021

2021.10.26 Warm-up :30 plank hold :30 dubz practice 10 barbell good mornings :30 dubz practice 8 alt. DB snatch Metcon (AMRAP – Reps) 10:00 E2MOM


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CrossFit — October 25, 2021

2021.10.25 Warm-up 10 air squats 10 alt. lunges w/ twist 8 scap pull 6 kip swings 4 up-downs 2 inch worms w/ push up CrossFit


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CrossFit — October 23, 2021

2021.10.23 Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 1 / 2 / 3 / 4… power snatch (75/55) OHS 3:00 rest Metcon (AMRAP –


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CrossFit — October 22, 2021

2021.10.22 Warm-up :30 HS hold 10 air squats 10 alt. plank shoulder taps 8 front squats 6 push press 10 scap pulls 8 kip swings


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CrossFit — October 21, 2021

2021.10.21 Warm-up 10 banded good mornings 5 inch worms w/ push up 5 hang power snatch 5 OHS 5 ring rows Metcon 10:00 E2MOM 1-3


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CrossFit — October 20, 2021

2021.10.20 Warm-up :30 bike / row :30 HS / plank hold 10 air squats 8 alt. lunges w/ twist 6 air squats :30 bike coach-led


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CrossFit — October 19, 2021

2021.10.19 Warm-up 10 air squats 10 banded good mornings 8 hang power cleans 10 scap pulls 8 kip swings 6 hanging knee raises / 4


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