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Workouts Week of 07/17/2023-07/22/2023

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Monday – 7/17/23
“Jersey Mike’s“
 Freedom (RX’d)
200m Run
18-15-12-9-6-3
Shoulder to Overhead (115/75)
(KG conv: 52/34)
Time Cap: 15 Minutes

Tuesday – 7/18/23
“Jimmy John’s“
Freedom (RX’d)
3 rounds:
12/10 Calorie Assault Bike
9 Deadlifts (185/125)
6 Bar Facing Burpees
-rest 3:00-
3 rounds:
6 Bar Facing Burpees
9 Deadlifts (185/125)
12/10 Calorie Assault Bike

Wednesday – 7/19/23
“Firehouse Subs“
Freedom (RX’d)
4 Sets:
3:00 AMRAP
15 Ring Rows (Or Bent Over Dumbbell Rows)
15 Dumbbell Bench (50s/35s)
*Max Single Dumbbell Box Step Ups (50/35) (24/20)
-rest 2:00 between sets-

Thursday – 7/20/23
“Blimpie“
Freedom (RX’d)
50 Wall Balls (20/14)
30 Toes to Bar
50/40 Calorie Row
30 Toes to Bar
50 Wall Balls
Time Cap: 16 Minutes

Friday – 7/21/23
“McAlister’s Deli“
Freedom (RX’d)
50-40-30-20-10
Double Unders
5-4-3-2-1
Snatch (165/110)

Saturday – 7/22/23
BATTLE OF THE BOXES – COME SUPPORT YOUR CROSSFIT COMMUNITY

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