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running

Friday 6/15

CrossFit: Team Triple 3 Teams of 2 split work however with only 1 partner working at a time For time: 3000m Row 300 Double Unders...
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Monday 5/14

CrossFit: A) 3 sets of: Goblet Squat x 10 reps rest 45 seconds Theraband Face Pulls x 15 reps rest 45 seconds Russian KB Swings...
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Thursday 5/10

  CrossFit: 1 mile run time trial rest 5 min 10 rounds of ‘Cindy’ for time QuickFit: 3 rounds for time: Run 400/300/200m 10 DB...
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Tuesday 5/8

CrossFit: Teams of 2: AMRAP 20 min: *teams run together and split swings however needed Run 400m 50 Russian KB swings QuickFit: 3, 4 min...
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Wednesday 5/2

CrossFit: ‘Running Cindy’ AMRAP 20 min: Run 400m 5 pullups 10 pushups 15 squats Longevity: 200 m run 2 Rounds of: 5 pullups 10 pushups...
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Tuesday 4/24

CrossFit: In teams of two, AMRAP 30 min: 400 m run 30 box jumps or step-ups 30 wall ball shots QuickFit: 3 rounds of :40...
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Wednesday 4/11

CrossFit: Teams of 2: AMRAP 15 min: 1 partner works while other rests Partners rotate whole rounds; 15 DB thrusters 200 m run Longevity: Teams...
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Wednesday 3/14

CrossFit A. Kipping pull-up skill progression B. For time (12 min cap): Run 400m, 21 pull-ups Run 400m, 15 pull-ups Run 400m, 9 pull-ups Longevity...
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Wednesday 3/7

CrossFit: In teams of two, complete as many rounds as possible in 30 min of: 400 m run 30 box jumps or step-ups 30 wall...
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Friday 2/23

**Morning Classes ONLY CrossFit: Teams AMRAP 15 min: Run 200m 2 person teams P1 runs 200m, P2 rests P2 runs 200m, P1 rests Longevity: Every...
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