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CrossFit — January 1, 2022

CrossFit — January 1, 2022

2022.01.01 Metcon (Time) NEW YEARS DAY COMMUNITY WOD For Time: 400m run 20 / 19 / 18 / 17…4 / 3 / 2 / 1


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CrossFit — December 31, 2021

2021.12.31 Warm-up 2x 10 air squats 8 front squats 6 hang squat cleans 2x 10 scap pulls 8 kip swings 6 hanging knee raises 4


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CrossFit — December 30, 2021

2021.12.30 Warm-up :30 cal row 10 air squats 10 barbell good mornings :30 cal row 5 air squats 5 shoulder press :30 cal row Front


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CrossFit — December 29, 2021

2021.12.29 Warm-up :30 row 10 air squats 10 scap pulls 8 kip swings 6 hanging knee raises :30 row Metcon 10x alt. 1:15 A) 1


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CrossFit — December 28, 2021

2021.12.28 Warm-up foam roll & stretch :30 dubz 10 RKBS 1 rope walk up :30 dubz 10 KBS 5 ring rows :30 dubz Metcon (Time)


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CrossFit — December 27, 2021

2021.12.27 Warm-up 2x 10 air squats 10 scap pulls 8 PVC OHS 8 kip swings 6 OHS 6 pull ups / ring rows 4 hang


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CrossFit — December 24, 2021

2021.12.24 Metcon (Time) 12 days of Christmas For Time: 1 rope climb 2 devil press (50/35) 3 barfees 4 OH alt. lunge (75/55) 5 OHS


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CrossFit — December 22, 2021

2021.12.22 Warm-up 2x 10 banded good mornings 8 air squats 6 alt. box step ups 2x 8 front squats 8 s2oh coach-led clean & jerk


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CrossFit — December 18, 2021

2021.12.18 Metcon (AMRAP – Rounds and Reps) 28:00 AMRAP 7 deadlift* 7 push up 7 box jumps (24/20) 14 cal row *increase weight every 3


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CrossFit — December 15, 2021

2021.12.15 Warm-up foam roll & stretch 2x 10 back squats 8 push press 6 OHS coach-led snatch warm up Metcon (Time) 0:00 – 12:00 15


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