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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 40 dubz max ring support

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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 Games Open 12.1 (AMRAP –

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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 – Rounds and Reps) 6:00 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 6 ring rows / pull

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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 RMU (or RMU progression) 8

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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 split-jerk warm up 1 push

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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 T2B Metcon (AMRAP – Rounds

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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 (AMRAP – Reps) 18:00 E3MOM

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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 / 19 / 20 burpees

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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 raises 1200m run 30 hanging

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