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CrossFit — June 23, 2022

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2022.06.23
Announcements:
– Congratulations to Troy, Denise, Keane, and Jack for completing the L1 seminar this past weekend!! If you see them, give them a high five!
– July 16: WOD on the run with Coach D$! Details to come.
– July 23: Whiskey Throttle Throwdown – fun M/F partner comp. Sign up!!
Grandpa Mike is looking for a female Masters Athlete (40+ I think)

Warm-up
10 banded good mornings
10 air squats
10 scap pulls
8 kip swings
6 hanging knee raises / T2T

4 back squats
6 alt. DB snatch

Back Squat (4 x 10)
build in weight, shoot for a new 10 rep!!
Metcon (Time)
30 / 20 / 10
cal bike
alt. DB snatch (35/20)
hanging knee raises (or toes to target)

Masters 60+ 25 / 25 / 5 cal bike, 15/12 DB
Metcon (Time)
30 / 20 / 10
cal bike
alt. DB snatch (50/35)
T2B

15:00 cap

rower calories: 35 / 25 / 15

CORE ACCESSORY
3 RFQ:
10 single arm suitcase DL + 50′ suitcase carry
:30 DBall hold
:30-:45 hollow hold