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Special Attention! We will be hosting CrossFit Gilded this Saturday for a friendly Throwdown. This Super Saturday will go down at 930 am with cook out to follow. Plan your Forth of July now with a friendly In-House competition. Bring a friend, your favorite food or drink and a water bottle. Come see our great communities in action this Saturday. Everyone is welcome! No Pressure - Friendly Throwdown!

Monday

Warmup: 5 Rounds

10 air squats

10 kbs

10 pullups

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3 Rounds for Time:

30 Wall balls 20/14#

30 Pushups

800 Meter Run

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Push Press: 3x8 ~ Moderate weight

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Tuesday

Warmup: 

3 minutes roll out

30 seconds back extentions

4 minutes of Turkish Get ups

30 seconds HS Holds

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4x3 minute AMRAP's with 2 minutes rest between each round

10 KBS 70/55#

10 Box Jumps and Overs

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3x8 OHS ~ Moderate weight

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Endurace: Meet at ECC @ 6 am ~ Coach Joe 

24! in multiples of 2's

Pushups

Double Unders

400 meter run after each round 

**Scale as needed

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Wednesday

Warmup: 10!

OLY bar rollouts

Clean Grip sots press

Standing twists with bumper plate

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20 Min AMRAP

3 Bar Muscle Ups

6 HSPU's

9 T2B

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OTMx8 minutes 

3 - Back Sqauats @ BW

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