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• friday

  CrossFit Old Town – CrossFit View Public Whiteboard Push Press 5 Sets 3 Push Press @ 5-10# +from last week Metcon (Time) R+ 40 lateral burpees 30 S2OH 115/75 20 Bar MU Rx 40 lateral burpees 30 S2OH 95/65 30 CTB Scaled: 40 lateral burpees 30 S2OH 75/55 30 COB

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• Thursday

  CrossFit Old Town – CrossFit View Public Whiteboard Power Clean 5 sets TNG 2@75% Back Squat Set 1 3@80 Set 2 3@82.5 Set 3 3@85 Then two sets 2reps at 87.5

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• Wednesday

  CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 R+ 10rds 15/13 Cal Row 6 Burpee box jumps 15/13 Wall Ball Rx 12/10 Cal Row 5 Burpee Box Jump 12/10 Wall Ball Scaled 12/10 cal row 4 BBJ 10/8 Wall ball Metcon (AMRAP – Rounds and Reps) Rounds and reps

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• tuesday

  CrossFit Old Town – CrossFit View Public Whiteboard Snatch 1 Power Snatch+Hang Squat Snatch+OHS Drop and then full snatch Metcon (No Measure) EMOMx10 Odd: 3 NON TNG DeadLifts (75% and build record average) Even: XX Strict Pull Ups Metcon (AMRAP – Reps) strict pull ups Deadlift record avg

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• Monday

  CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Front Squat 4 sets 8 Reps @70% Metcon (2 Rounds for reps) R+ 2sets 6min AMRAP 6 Hang Power Cleans (115/75) 12 TTB 24 DU 2min Rest Rx 2sets 6min AMRAP 6 Hang Power Cleans (95/65) 8 TTB 24 DU 2min Rest Scaled 2sets 6min […]

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