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CrossFit-Thursday, 3/16/23

Updated WOD scores

Jacob-28:21 (rower not Bike)

Eric-21:00

Carolina-23:38RX

Jess 18:00 pushups and ring rows

Greg 19:37 push ups and pull ups


Warm-up (2 rounds)

10 pass through

10 push-ups w/shouldertaps

15 band pull aparts

:30 handstand/plank hold

:45 cardio of choice

15 sit-ups


Strict Shoulder Press

3@65%3

@70%

max reps@80%


Conditioning

4 RFT

1,200 meter Assault bike

40 hand release push-ups


Optional Accessory Work-4x12 each

A: Lateral dumbbell raise

B: Bent over rear delt raise


https://www.youtube.com/watch?v=p1yQnTNE808

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