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CrossFit — October 18, 2021

CrossFit — October 18, 2021

2021.10.18 Warm-up :30 dubz practice 10 air squats 8 alt. lunges w/ twist 8 banded shoulder press 1 rope walk up :30 dubz practice Metcon


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CrossFit — October 16, 2021

2021.10.16 Metcon (Time) Black Jack 20 / 19 / 18 / 17…3 / 2 / 1 KBS (53.35) 1 / 2 / 3…17 / 18


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CrossFit — October 15, 2021

2021.10.15 Warm-up foam roll & stretch 200m jog 10 scap pulls 8 kip swings 6 hanging knee raises Metcon (Time) For Time: 30 hanging knee


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CrossFit — October 14, 2021

2021.10.14 Warm-up :30 plank hold 10 air squats 4 inch worms w/ push up 4 OHS 4 ring rows Metcon 15:00 E3MOM 6 SA DB


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CrossFit — October 12, 2021

2021.10.12 Warm-up 10 air squats 4 push ups 2 rope walk ups 6 front squats 2 ring dips Metcon (Weight) 10x :75, alternating A) 3


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CrossFit — October 11, 2021

2021.10.11 Warm-up 10 air squats 4 inch worms w/ 2 push ups 4 hang squat clean 5 push jerk Push Jerk (5 / 5 /


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CrossFit — October 9, 2021

2021.10.09 Metcon (Time) For Time: buy in: 2k row OR 1 mile run 5 rounds: 12 OHS (95/65) 24 ab-mat sit ups buy out: 2k


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CrossFit — October 8, 2021

2021.10.08 Warm-up 10 banded good mornings 5 inchworms w/ push up 10 scap pulls 5 kip swings 10 jumping squats Metcon (AMRAP – Reps) 15:00


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CrossFit — October 7, 2021

2021.10.07 Warm-up 10 alt. lunges w/ twist 10 scap pulls 8 kip swings 6 ring rows 10 air squats 8 RKBS Metcon 15:00 alt. E:90MOM


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CrossFit — October 6, 2021

2021.10.06 Warm-up foam roll & stretch :30 HS hold 10 scap pulls 4 push up / ring dips 10 air squats 8 good mornings 6


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