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CrossFit 8/8/2022
Warm-up
0:00-3:00 Coach's Brief
3:00-15:00 Warm Up
2 Round
20 Double Under
:30 Samson Stretch/Side
:30 Pigeon Stretch/Side
5 Single Leg Glute Bridge/Side
5 Single Leg RDL/side
10 Cossack Squat
10 Spiderman Lunge

2 Round
5 Power Clean
5 Front Squat
5 Push Press
5 Back Squat
Strength
1: Back Squat (7@75%, 5@80%, 5@83%, 4@86%)
2: Front Squat (5@75%, 5@78%)
25 Min to Complete
Metcon
42:00-44:00 Clean/Sanitize; Set Up for Workout
44:00-55:00 Workout
55:00-60:00 Clean/Sanitize Station
Metcon (Time)
3 RFT

36 Russian Swing (53/35)[70/53]
24 Box Step Up (24/20)[28/24]
12 T2B
Scaled:
35/26
20/16
Hanging Knee Raise
BrewCity Home WOD
3 RFT

36 Russian Swing
24 Box Step Up
12 Candlestick
 
 
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