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Monday, October 8

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Jordan S. pushes through his round of 10 during tonight’s workout.

CrossFit 
Gymnastics
Skill: hollow/arch holds
A. alt. tabata hollow/arch on floor :20onx:10offx8 (4 min)
B. Toes-bar progression/skill

WOD:
AMRAP 8 min ascending ladder:
Bike 2 cals, 2 toes-bar
Bike 4 cals, 4 toes-bar
Bike 6 cals, 6 toes-bar…

Longevity
A. hanging knee raise skill
B. AMRAP 8 min ascending ladder
bike 1 cal, 1 hanging knee raise (HKR)
bike 2 cal, 2 HKR…

QuickFit
AMRAP 12 min:
100m run, 10 alt. DB snatch
200m run, 20 alt DB snatch
300m run, 30 alt DB snatch
400m run, 40 alt. DB snatch

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