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Warm-up
Core bracing 5s/5s x5,
Slam ball+Jump 20/40 x3,
Core bracing 5s/5s x5,
Armbar+situp x3/side x2
Strength
Power clean + 3 push press x6 sets
WOD
30 Thrusters @75/55,
10 min Cindy,
30 Thursters @75/55

POPULAR Posts

CrossFit Lite – September 25, 2023

Skill: Kipping Pullups  Emom 310 ring rowEmom 43 strict pullup Emom 53-5 kipping or progression  21-15-9 Wall balls Calories  *Finisher:50 jump lunges

September 29, 2023

EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10 alternating weighted box

September 25, 2023

EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of

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