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CrossFit — November 15, 2019

11.15.19 Warm-up 10 Air Squats 10 Glute Bridges 2 Rounds (1 with PVC, 2 with Bar) 3 Snatch Grip Deadlifts 3 Snatch High Pulls 3 Muscle Snatches 3 Overhead Squats

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CrossFit — November 14, 2019

11.14.19 Warm-up Partner Row While: 20 Lateral Jumps over Blank Bar 10 Single Leg Hinges 10 Ring Rows -then- Partner Row While 10 High Jumps 10 Blank Bar Deadlifts 10

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CrossFit — November 13, 2019

11.13.19 Warm-up :30 Single Under Practice :30 Jump Rope Running in Place 15 Hip Double Taps :30 Double Under Practice 15 Ball Slams 10 Scap Push Ups 10 Scap Pull

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CrossFit — November 12, 2019

11.12.19 Warm-up 10 Air Squats 10 Scap Push Ups 10 Lunges 10 Plank Up Downs 10 DB Goblet Squats 10 Up Downs 10 DB Push Presses + 5 DB OH

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CrossFit — November 11, 2019

11.11.19 Warm-up 10 Glute Bridges 10 Lunges + Thoracic Rotation 20 Plank Shoulder Taps 10 Power Jumps 10 Clean Grip Deadlifts 10 Air Squats 5 Inchworms + Push Up 5

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CrossFit — November 9, 2019

2019.11.09 Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M.

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CrossFit — November 8, 2019

11.8.19 Warm-up :45 Row @ 40% effort Hip, Knee and Ankle Rotations 10 Air Squats 10 Scap Pull Ups :45 Row @ 60% effort Leg Swings, Up/Down Dogs 10 Med

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CrossFit — November 7, 2019

11.7.19 Warm-up Small Block Run Together :20 Air Squats, :10 Rest :20 Lunges, :10 Rest :20 Jump Squats, :10 Rest :20 Jumping Lunges, :10 Rest 10 Jump Squats AS HIGH

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CrossFit — November 6, 2019

11.6.19 Warm-up 400m Run Together 10 Romanian Deadlifts 10 Ring Rows Forward and Backward Bear Crawls 5 Inchworms + Push Up 10 Sumo Deadlifts 10 Scap Pull Ups :30 Pike/Bear

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CrossFit — November 5, 2019

11.5.19 Warm-up :30 Single Unders :30 Running in Place Jump Rope 15 Jumping Double Taps :30 Double Under Practice :30 Plank Shoulder Taps :30 Wall Facing Handstand Hold :30 of

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