WOD

Long Row

Row 5 K
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Burpees

100 Burpees

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Tri Hard

6 Rounds Heavy
5- DB Push Jerk
10 DB Bent over Row
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Lunge Shuttle

copyright crossfiteast

30’ Lunges
30’ Shuttle
30’ Sled Push 185

Look like that, when you wear this..CFE Ladies repping MLH. No need to whisper.
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Midline

15 EMOM
Even- 5 kipping Pullups
Odd 3 strict Pullups

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K Day

Run 5
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CF9

Bar Only - 5 rounds each
CrossFit 9
Burgener WU
Snatch Progression
Full Mobility Packet

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Loredo

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

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