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Air Assault Bike

Wednesday 5/30

CrossFit: Teams of 3- Team mates run through 1 @ time while other 2 team mates rest. AMRAP 15min: 5 cal Assault Bike 10 Box...
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Thursday 5/24

Great positioning on the hollow and arch swings tonight! CrossFit: Gymnastics/Skills/Asymmetry A. “Tabata” Ring Support Holds and Ring Support Bottoms: 8×20 secs / 10 secs...
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Wednesday 5/23

CrossFit: Test Day #2 Fran 21-15-9 Thrusters Pull-Ups Longevity: Unweighted Fran 21-15-9 Air squats Ring Row Quickfit: AMRAP 15min: 5 cal Assault Bike 10 Wallball...
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Monday

A. warmup back squat (20 min total) 1. positions/empty bar 2. 5 x light load, 4x building, 3x mod load, 2x heavy 3. within 5...
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Thursday

FGB style x 3 rounds (15 min total) 1. Handstand pushup 2. Assault bike cals 3. Russian KB swing 4. 25′ shuttle runs 5. rest

Tuesday

30 min easy aerobic threshold row or Bike: Think about this as 10, 3 min rounds, min 1: is easy pace min 2: go as...
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Monday

Rotating between you and your partner for rest:   On assault bike *use rower if needed. 5x 15 cal. (you rest while partner works) Rest...
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