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November 15, 2021

Gymnastics skill:
Ring muscle-ups
AMRAP in 20 min:
10 Pull-ups,
15 Burpee box jump overs,
50 Double-unders

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January 27, 2023

2 sets:30 seconds cat/cow20 seconds hollow hold or progression20 seconds FLR 3 sets:25-50′ seal slider walk10 long sitting plate press 3 sets, for quality:5 candle

CrossFit Lite – January 26, 2023

20 min Easy:10 Side plank banded row/ side10 slider hamstring curls:30 hollow hold10 Curtsey lunge/side 3 sets building20 single-DB FR step back lunges 5 min

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