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Strength 

Clean triples 

3@60%

3@65%

3@70% 

3@75%

2@80% 

MetCon

7 pullups 

400 m run. 

14 pistols 

4 rounds 

Skill 

5×5 ring dips 

Yeah it was a Tuesday ;-) 



022415

Busy pm at CFU! Everybody did great! Love getting to see the box grow bigger and bigger! 

Strength 

Snatch + 2 OHS

5 sets of each of the percentages 60%/65%/70%/75%

MetCon 

15 bar facing burpees 

7 thrusters 95/65

3 rounds 

(All out effort) 

Skill 

6×4 ring dips 



022415

Fun night tonight! Enjoyed seeing everybody despite the cold weather! Super stoked for the open here in a few days!

Strength

Back squat
2×10@60%
2×8@70%
2×6@75%
2×4@80%

MetCon

7 KB swings 53/35
14 goblet squats
21 box jump overs 24/20
12 min amrap

Skill

Active shoulder hangs 4×30 seconds

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022115

Fun Saturday! Everybody did great! Fun open wod time. Fun hitting it with Brad.

Strength

Front squat
1×10@60%
2×7@70%
2×5@75%
4×3@78%

MetCon

400 m run
15 G2OH @ 95/65
15 sit-ups
3 rounds

7 muscle up/14 pullups buyout!

OPEN GYM

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