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Wednesday Crossfit

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CrossFit Black Box - CrossFitThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsMetcon (Time)21-18-15-12-9-6-3 Handstand Push Ups Sumo Deadlift High Pulls 95/65 Bar-Facing BurpeesRX+: Strict HSPU 25min time CAPCool DownBanded Trap Stretch Roll Out Shoulders w Lax…

Tuesday Crossfit

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CrossFit Black Box - CrossFitCFBB Warm Up (No Measure)500m Row/400m Run Frankeinsteins 1 min Pigeon Pose each leg 10 KB Single leg RDL 35/26, each leg 20 KB Deadlifts 53/35 10 Goblet Squats 53/35Back Squat (15-11-7)15 reps @65% 11 reps @72% 7 reps @78%Metcon (Time)Flight Simulator Unbroken Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5…