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Unrated – U60 View Public Whiteboard Warm-up 400m row 5 squat/stretch/squat/rotate Then 3 rds 3 inch worms 6 pvc passthroughs 9 snatch balance Then 5... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 rds 8 lunges 4 inch worms :15 dead hang Metcon Metcon (Time) 10 rds 6 dumbbell snatches... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) For time: partner 400m partner run (stay together) 150 wall balls (20/14) 100 dumbbell box step... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds 5 inch worms 10 plank to toe touch 10 single arm push press each side (moderate... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 rds :30 high knees :30 plate hops 10 air squats Metcon Metcon (Time) 5 sets 50 jump... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds: 5 PVC pass throughs 5 PVC OHS (Waiters Grip) 10 Seated PVC Sotts Press with Reach... Read More

Unrated – U30 View Public Whiteboard Warm-up 4:00 1:00 row 6 lunges 36 flutter kicks Metcon Metcon (AMRAP – Rounds and Reps) 15:00 amrap 20... Read More

Unrated – U60 View Public Whiteboard Warm-up 3:00 machine Then 2 rds 10 wide mountain climbers 10 jumping air squats 20 scorpions Then 8 deadlifts... Read More