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Sat

Announcements Sunday Benchmark: Nicole 20 min AMRAP: 400 m run max rep pull-ups CrossFit 1Force – Crossfit Metcon (No Measure) Teams of 3 32 min am rap 90 WB (20/14) *1 person must hold barbell in the back rack position (135/95) 70 Box Jumps (24/20) *1 person must hold barbell in the front rack 50 …
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Friday CrossFit

Announcements Sunday Benchmark: Nicole 20 min AMRAP: 400 m run max rep pull-ups CrossFit 1Force – Crossfit A1: Close Grip Bench Press (1 Close Grip Bench Press 5,5,4,4) A2: Palms up Banded Pull Aparts Banded Pull Aparts 4 x 15 reps (after the 15th rep, do a 10 sec hold) Metcon (Weight) 8 EMOM Odd …
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Thursday CrossFit

Announcements Sunday Benchmark: Nicole 20 min AMRAP: 400 m run max rep pull-ups CrossFit 1Force – Crossfit Push Press (PP up to a tough set of 3 in 12 mins) Metcon (AMRAP – Rounds and Reps) Partner Workout 16 mins of: 8 T2B 9 DB Shoulder to OH @ tough weight 50 ft Double DB …
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Wednesday CrossFit

Announcements Sunday Benchmark: Nicole 20 min AMRAP: 400 m run max rep pull-ups CrossFit 1Force – Crossfit Deadlift (DL 4,4,3,3 reps (no tempo today)) Metcon (AMRAP – Reps) 10 EMOM Odd mins- 20 sec amrap DL (185/125 lb) Even mins- 5/10/15/20m Shuttle Run *Deadlifts are score Rest 2 mins Metcon (AMRAP – Rounds and Reps) …
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Crossfit Tuesday

CrossFit 1Force – Crossfit Supinated Grip Barbell Row (8) 15 mins of the following: Sled Push x 75 ft @ tough weight 1-arm KB Front Rack Walk x 75 ft per side Supinated Grip BB Rows x 8 reps DB Alternating Curls x 6-8 reps per side Metcon (AMRAP – Rounds and Reps) 14 min …
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