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Friday, 1/13/23 CrossFit workout of the day

Warm-up (2 rounds)

10push-up to down dog

:30 top support on rings

:30 bottom support on rings

15band pull aparts

15band pass throughs

3 sets/1:00 rest after each

10explosive push-ups

Strength circuit


1st minute7 dips

2nd minute7 pull-ups

3rd minute rest

For time:15-12-9-6-3 thrusters(95/65)

Follow the set of 15 with 3 rope climbs, the sets of 12 and 9 with 2 rope climbs and the set of 6 and 3 with one rope climb

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Lift-Milwaukee will be open for open gym on Monday, 7/3 and Tuesday, 7/4 in observance of the Fourth of July holiday. Have a great Independence Day, and let's get back after it on Wednesday. Thank you

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