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CrossFit – Sun, Feb 16 WOD Metcon

CrossFit – Sat, Feb 15 Warm-up Warm up 2:00 Machine-into-3 Rds10 Roll and Reach10 Alt Step back Lunge10 Dynamic Squat Stretches WOD Metcon (AMRAP –

CrossFit – Fri, Feb 14 Warm-up Warm up 6 Inch Worms-into-3 Rds3 Clean Deadlifts (empty bar)3 Hang Muscle Cleans (empty bar)3 Shoulder Press (empty bar)8

CrossFit – Thu, Feb 13 Warm-up

CrossFit – Wed, Feb 12 Warm-up Warm up 3 Rounds30-second Air Bike 5 Inchworms3 Snatch Deadlifts (empty bar)3 Hang Muscle Snatch (empty bar)3 Power Snatch

CrossFit – Tue, Feb 11 Warm-up Warm up 3 Rds10 Cossack Squats5 Hang Cleans Empty Bar5 Up Downs5 Kip Swings5 Ring Rows3 Tempo Front Squats

CrossFit – Mon, Feb 10 Warm-up Warm up 8:00 AMRAP30-second Row 30-second Jump Rope10-second OH Bar Hold or Handstand Hold5 Pike Push Ups WOD Metcon

CrossFit – Sun, Feb 9 WOD Metcon

CrossFit – Sat, Feb 8 Warm-up Warm up 3:00 Machine or Jog-into-10:00 AMRAP5 Up Downs10 Step Back Lunges5 Muscle Cleans (empty bar)5 Shoulder Press (empty

CrossFit – Fri, Feb 7 Warm-up Warm up Band Warmup-into-8:00 easy amrap30-second Jump Rope3 Inchworms10-second Plank or Handstand Hold5 Roll and Reach WOD Crossfit Games