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CrossFit-Monday, 4/10/23

WOD times:

Keith W: 16:48 #65

Nikki: 12:10 RX

Cristina: 15:30 (half snatches)

Jason: 11:20 #85

Eric: 11:58 #95

Dallana: 14:13 #75

Tony: 14:21 #65

Jody: 11:03 RX

Ben: 11:18 RX

Kayla: 14:13 #55 (ass bike)

Keith O: 12:45 #95

The Bob: 12:52 #95

Tina: 12:25 RX Jess: : )




Warm-up (2 rounds)

10bootstrappers

10band pull aparts

10cossack stretch/side

10calf raise

10tib raise

5squat jumps



Back Squat

3@70%

3@80%

max reps@90%



For time:

750m row

20 Hang power cleans (135/95)

30 bar over burpees

20Hang power cleans (135/95)

750m row



Optional Accessory Work: 21-15-9 reps

Bulgarian split squat (per side)

good mornings

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