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Wednesday 5/23

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CrossFit: Test Day #2 Fran 21-15-9 Thrusters Pull-Ups Longevity: Unweighted Fran 21-15-9 Air squats Ring Row Quickfit: AMRAP 15min: 5 cal Assault Bike 10 Wallball 15 Ring Rows  

Thursday 3/22

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CrossFit: A. Strict pullup/ kipping pullup skill development 1. scap pulls x 5 2. strict pullups x 5- increasing height of pull on each rep 3. beat swing- hollow/arch x 10 4. kip + chin over bar hold + push away x 5 5. linking reps x 3-5 B. Alt EMOM x 10 min *max …

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