Thursday

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Announcements

Saturday Jan 28th
Same gender Partner Comp (rx and scaled)
Volunteers Needed*** See sign up sheet in class

CrossFit Crag – CrossFit

Warm-up

Lax ball: glutes and pec

Foam roll quads

Mini band walks

Single leg rdl (4 x 10 each side )

Bent Over Row (4 x 8 )

Metcon (AMRAP – Rounds and Reps)

14 minute Amrap

15 Russian kb swings 70/44

20 push ups

30 ab mat sit ups

40 lunges (alt)

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