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Unrated – U60 View Public Whiteboard Warm-up 3 rds 1:00 machine 12 hang power clean (empty bar) 8 front squats (empty bar) 6 plate to... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 Rounds: 20 Alternating boydweight rdls (total) 5 Push ups to downward dog pose (2 second hold each... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds 200m row 25 jump ropes 10 sit ups 10 muscle cleans Metcon Metcon (Time) CFG Awful... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 30 Jumping jacks 10 Hip bridges 10 Alternating leg v-ups Metcon Metcon (Time) 50-40-30-20-10 (2:1)Jump Ropes... Read More

Unrated – U60 View Public Whiteboard Warm-up 3:00 easy machine 2 sets 15 heavy wall balls :30 dead hang Accessory Metcon (Time) 10 minutes skill... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 Sets 200m run 10 Thread the needle (each side) 10 Overhead Squats (light) 5 inch worms Metcon... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 rds 100m run 12 push ups 12 banded good mornings Metcon Metcon (Time) 3 rds: 300m run... Read More

Unrated – U60 View Public Whiteboard Warm-up 7 minutes 100m run 7 Single Arm Seated Dumbbell Z Press (each side) 14 Banded Good Morning 7... Read More