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Workouts 01/02/2023-01/07/2023

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Monday – 1/2/23
Elsa and Anna
Freedom (RX’d)
10 rounds
16/13 Calorie Row
8 Burpee Over Rower
Time cap: 18 minutes

Tuesday – 1/3/23
Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups

Wednesday – 1/4/23
Kristoff and Sven
Freedom (RX’d)
16:00 Amrap
16 Alternating Dumbbell Snatch (50/35)
16 GHD’s (Or Stick Sit ups)
16 Box Jump Overs (20)

Thursday – 1/5/23
Noah’s Ark
 Freedom (RX’d)
Teams of 2 (1:1)
50-40-30-20-10 Calorie Assault Bike
*40-32-24-16-8 Women’s Calories
Timecap: 22 minutes

Friday – 1/6/23
CrossFit Games Open 11.1 and 14.1
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Saturday – 1/7/23
CLOSED – In-House Weightlifting Meet


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