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Friday 11.23.18 CrossFit
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Thursday 11.22.18 CrossFit
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Wednesday 11.21.18 CrossFit
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Tuesday 11.20.18 CrossFit
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Tuesday 11.20.18 XFit Juniors
Warm-up Rope swing knockout Skill rope climb practice pull up practise Metcon 13 AMRAP- partner up- divide reps evenly 30 lunges 20 KB deadlifts- 55 or 70 lb 300 m run- only move done together 20 pull ups- banded/double the kips, not ring rows
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Monday 11.19.18 CrossFit
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Monday 11.19.18 & Tuesday 11.20.18 Preteens & Teens
Warm-up Coach Choice Skill Rope climbs and Pull ups Metcon 5 rounds 20 lunges 10 KB deadlifts- 55 or 70 lb 200 m run 10 pull ups- banded/double the kips, not ring rows
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Sunday 11.18.18 CrossFit
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Saturday 11.17.18 CrossFit
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Friday 11.16.18 CrossFit