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9:30AM CrossFIt
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https://zoom.us/j/114878044
Meeting ID: 114 878 044
12 NOON Conditioning
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https://zoom.us/j/782850056
Meeting ID: 782 850 056
4:30pm CrossFit
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Meeting ID: 998 465 257
6pm CrossFit
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https://zoom.us/j/384838454
Meeting ID: 384 838 454
****Next week we will be adding a 6:30am Virtual class on Tuesday, Wednesday & Thursday
Strength: Bench Press 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Super set Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: "Nancy'ish" 4 Rounds 400m run 15 OHS (95/65)
PARTNER WOD FIGHT GONE BAD: 6 ROUNDS IN 30MIN: 1 MIN OF HSPU/KNEEL AND PRESS 1 MIN OF PLATE TO OVERHEAD (45/25) 1 MIN OF BOX JUMPS (24/20) 1 MIN OF HANG POWER SNATCHES (95/65)(75/55) 1 MIN OF ROWING/J
Strength: Back Squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Conditioning: 8 rounds 4 Toes to Bar 8 Deadlifts (185/155)(165/135) 16 Alternating DB lunges (45/25)(40/20)