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CROSSFIT/LITE N' TITE 2 ROUNDS AMRAP X 3 Max Meter Row Rest 3 Minutes AMRAP X 3 8 Dual DB Box Step Over 50/35 8 Renegade Rows 50/35[No Push-up] Rest 3 Minutes *Athlete can hold DB...

WORKOUT OF THE DAY AMRAP X 25 400M RUN 30 Sec L/Side Plank 10/8 Cal Bike 30 Sec R/Side Plank 3/3 TGU *athletes choice 60’ Sled Push Log your scores on

JULY 4TH 1774 7 ROUNDS FOR TIME 4 HSPU 1 Rope Climb 7 Hang Squat Cleans 7 Push Press 95/65 6 C2B Pull-ups *4 Burpee EMOM-Starts w/ Burpees L2:75/55 L1:65/45 Log your scores on

WORKOUT OF THE DAY AMRAP X 9 48 Double Unders 15 Wall Balls 20/14 7 Burpees Rest 2 Minutes AMRAP X 6 36 Double Unders 12 Wall Balls 20/14 5 Burpees Rest 2 Minutes AMRAP X 3 24 Double Unders 9...

WORKOUT OF THE DAY July Challenge Max Plank Hold *5 Min Cap CLEAN COMPLEX Every 90 second for 15 minutes 1 Clean High Pull + 1 Hang Squat Clean + 1 Squat Clean *Build to...

WORKOUT OF THE DAY FOR TIME 21-18-15-12 Box Jumps 24/20 V-ups Rest 5 Minutes 3 ROUNDS FOR TIME 15/10 Calories Bike 10 R-Arm DB Snatch 50/35 15/10 Calories Bike 10 L-Arm DB Snatch 50/35 *25...

CROSSFIT STRENGTH Banded Tempo Goblet Squat 3 X 8 *5s Tempo/3s Pause 3 ROUNDS FOR TIME 75 DU 50 Air Squats 25/18 Cal Row ____________________________________________________________ LITE N' TITE 2 MIN ON/ 30 SEC REST X 4 ROUNDS 1...

STRENGTH EMOM X 6 2 Power Clean/Jerk *Build every set to a moderate-heavy WORKOUT EMOM X 20 MIN 1: 8 Lateral Burpee/Bar - Max Rep Clean/Jerk 135/95 MIN 2: Rest Log your scores on...