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Thursday

***Join us for CrossFit Open 15.3 Preview Show @ 7:30 pm - Bring your favorite food or drinks***

Warmup: 4 Rounds of

2 Laps

10 Toes to Bar or Wall

10 Bar OHS

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15 minutes of Hand Stand Practice

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Bench: 3x3, 3x2, 3x1 ~ Increasing Load

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21-15-9 of

Thrusters 95/65#

Dips

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Enduarance: Meet at ECC @ 6 am

Run Around the building or Parking lot ~ We finally get to run outside!!!! Come find out what coach Kimmie has up her endurance sleeve

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Friday

Warmup:

Ladder Drills

50 Bar Facing Burpees

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Snatch: 3x3, 3x2, 3x1 ~ Increasing Load

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5 Rounds for Time

10 Wall Balls 30/20#

20 Burpees

30 Double Unders

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Saturday

CrossFit Open 15.3

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Sunday

Amnesty - pick a workout you may have missed during the week or work on a skill

OPP - Workday ~ workout posted on the board