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Thursday

Warmup: 5 Rounds

7 Sumo DL High Pull with KB

7 Weighted Situps with KB

7 Sumo Goblet Squat with KB

++++++++++++++++++

For Time:

1000 meter row then,

10! of

Squat Clean 135/95#

C2B Pullups

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Endurance: meet at ECC @ 6 am ~ Coach Kimmie

6, 8 or 10 x 10 air squats + run around the building

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Friday

Warmup: 10 mins of

Dumpster dash

2 forward rolls

3 wall walks

4 Dips

++++++++++++++

5 Rounds for time

5 Deadlifts 275/135#

10 bar over burpees

++++++++++++++

Snatch: 1x3, 2x2, 3x1

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Saturday - Super Saturday ONLY 1 Main Workout at 930 am with CrossFit Gilded from Woodbridge

*There is still an 800 am open gym class

Lets welcome our friends from the Gilded community for this friendly Throwdown! We are grilling out after the Throwdown. Bring your favorite friend, family members and food or drinks to celebrate the 4th of JULY.

Super Saturday Workout - Open 12.3

18 Minute AMRAP

15 Box Jumps 24/20"

12 Push Presses 115/75#

9 T2B

**Scale as needed

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Sunday

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

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