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• Tuesday

  CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 5×5 @77.5% set every 2min Metcon (Time) 5rds 5 Hang Squat Cleans 5 Lateral Burpee R+ 185/125 RX 155/105

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• Monday

  CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Wade For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run 1,200 metersU.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, […]

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• Saturday

  CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 5k row AND 15 rounds 15 OH Plate Lunge (45/25) 10 Hanging Leg Raises (Scale: V-Ups) 5 C2B Pull Ups (Scale: CoB PUs, Ring Rows) *One partner must be on the rower at all times until the 5k is complete *Call time […]

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• friday

  CrossFit Old Town – CrossFit View Public Whiteboard Strict Press 10min max 1rm Metcon (5 Rounds for time) every 3min 200m row 10 push press (95/65 8 Lateral burpee 5rds

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• thursday

  CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 3-6 reps @75% 3 sets 3min per set Add weight from last week 6=10 5=5 4=2.5 3=Stay the same Power Clean Build to a Heavy single

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