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Thursday 8/16

CrossFit AMRAP 10 minutes: 7 handstand pushups 1 rope climb, 15 feet QuickFit E3min x 5 rounds (15 min) Run X Meters X DB Snatch...
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Wednesday 8/15

CrossFit 10 1-minute rounds of: 1 min work/2 min rest (30 min total) 25 squats Max reps Clean and Jerks Longevity 6, 1 min rounds...
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Tuesday 8/14

CrossFit “Erin” Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. 5...
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Monday 8/13

CrossFit E3Min: Back Squat 3-3-3-3 reps (12 min) Thruster 3-3-3-3 reps (12 min) 4 attempts at max L-sit hold for time (parallette) Longevity A. E3Min:...
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Friday 8/10

CrossFit 5 rounds for time: 5 Deadlifts (275/185) 10 burpees Longevity 5 rounds for time: 5 KB Deadlifts (Heavy) 10 burpees QuickFit AMRAP 12 min:...
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Thursday 8/9

CrossFit 3 rounds for time: 10 L Arm DB Power Snatches (50/35) 10 L Arm DB Overhead Squats (50/35) 10 L Pull-ups 10 R Arm...
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Wednesday 8/8

CrossFit For time: Handstand Walk 100′ 9 Squat Cleans 185/135 Handstand Walk 75′ 12 Squat Cleans 185/135 Handstand Walk 50′ 15 Squat Cleans 185/135 Handstand...
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Tuesday 8/7

CrossFit For time: Row 2000 meters Run 1 mile Row 2000 meters Run 1 mile Row 2000 meters QuickFit 3 min at each station for...
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Monday 8/6

  ALL CLASSES 50′ Overhead Walking Lunge 25 GHD Sit-ups

Friday 8/3

CrossFit+Longevity+QuickFit Test Day #3-capacity AMRAP 7 min: 200m row 50 double unders
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