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Saturday, January 20, 2024

20 January

Training Session AM (7a)

CrossFit Team WOD

0:00 - 3:00 ROW FOR MAX CALS (SCORE 1) 4:00 - 8:00 AMRAP: (SCORE 2) 400 YARD SB SHUTTLE RUN (0-25-0) X8 25 KB HIGH PULLS (1.5/1) 25 NO SQUAT WALLBALLS (20/14) MAX T2B OR BURPEES TO TARGET *50/30 FOR SHUTTLE 10:00 - 13:00 (SCORE 3) 25 SYNCHRO BURPEES MAX HEAVY SLAMBALLS (50/30) 14:00 - 18:00 AMRAP: (SCORE 4) 500M/400M ROW 25 KB HIGH PULLS (1.5/1) 25 T2B OR BURPEES TO TARGET MAX NO SQUAT WALLBALLS (20/14) 20:00 - 23:00 (SCORE 5) MAX BURPEE T2B 24:00 - 28:00 AMRAP: (SCORE 6) 25 NO SQUAT WALLBALLS (20/14) 25 KB HIGH PULLS (1.5/1) MAX CAL ROW *Brent/Amy/LB 1. 6 SCORES. LOWEST TOTAL WINS. 2. TALL WALLBALLS ARE OVER THE LINE ON WALL FOR MEN AND 10' TARGETS FOR WOMEN ON MENS SIDE OF RIG. Training Session (1030a) Jiu Jitsu (2 Hours)


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