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Sunday 10.21.18 CrossFit
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Saturday 10.20.18 CrossFit
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Friday 10.19.18 CrossFit
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Thursday 10.18.18 CrossFit
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Thursday 10.18.18 & Friday 10.19.18 XFit Juniors
Warm-up 5 inchworms 5 burpees 10 slow squats 10 jumping squats 15 jumping jacks :15 plank hold 200 m run Conditioning Prowler Push Lift 6×2 squat clean Metcon 8 AMRAP 10 KB deadlift 1 wall walk 10 air squats
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Wednesday 10.17.18 CrossFit
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Wednesday 10.17.18 & Thursday 10.18.18 Preteens & Teens
Warm-up 5 inchworms 5 burpees 10 slow squats 10 jumping squats 15 jumping jacks :15 plank hold 500 m run Lift Squat clean 6×3 Metcon 12 AMRAP 12 HEAVY KB deadlift 3 wall walks 12 DB front squats
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Wednesday 10.17.18 XFit Mini’s
Warm-up 5 inchworms 5 burpees 10 slow squats 10 jumping squats 15 jumping jacks :15 plank hold 200 m run Skill Rope climbs Lift Squat Cleans
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Tuesday 10.16.18 CrossFit
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Tuesday 10.16.18 XFit Juniors
Warm-up Coach choice Skill Rope climb Conditioning Wall ball review- practice- 5 squats with ball in front of face 5 push press with ball 5 thrusters with ball\ 5 squat, stand, toss, catch. Metcon 8 wall balls 8 push ups 8 box jumps