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Crossfit-Friday, 4/14/23

WOD times:

Kali- 15:52 RX

Keith W- 19:10

Nikki- 15:10

Katie- 14:54 RX

Cristina- 16:00


Warm-up (2 rounds)

10 pass through

10 push-ups w/shoulder taps

15 band pull aparts

:30 handstand/plank hold

15 scap pull-ups/kip swings

15air squats



Shoulder Press

3@70%

3@80%

max reps@90%



5RFT

15pull-ups

30 thrusters (45/35)

1:00 rest



Optional Accessory Work: 21-15-9 reps

tricep band push-downs

Lateral shoulder raises

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