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Monday

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Triumph Strength & Conditioning - CrossFitWarm-up2 rounds 60 arm circles 10 walk out on hands 10 arch/hollow swing ---------- Explanation of mods/scaling ---------- dynamic warm up (get heart rate up)Murph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or…

Friday

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Triumph Strength & Conditioning - CrossFitWarm-up2 min dumbbell squat hold QOTD: "What is the best road trip you've taken? Where'd you go?" ------------ with theraband 2 rounds 10 pull aparts 10 up/over 10 swords each arm ------------- 3 rounds 3 thruster (2 sec pause in bottom) 5 strict burpeeMetcon (Time)4…

Thursday

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Triumph Strength & Conditioning - CrossFitWarm-uppartner pvc stretch 1 min each partner ------- with pvc 2 rounds 10 pass throughs 10 around head 10 good morning 10 ohs ------- snatch warm upHang Snatch (7x1 E2MOM to heavy single)Kettlebell Swing (Max effort swing )Rest 2 min500m Row (Time)Max Effort 500m RowCool…

Wednesday

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Triumph Strength & Conditioning - CrossFitWarm-upLax ball through piriformis 1 min each side lax ball through shoulder 1 min each side ---------- 2 rounds 10 trifecta 10 iron cross 10 scorpion 30 sec active shoulder hang ---------- strict pullup/c2b/MU progressionMetcon (Time)50 air squats 5 strict muscle up 40 air squats…