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Wednesday

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Triumph Strength & Conditioning - CrossFitWarm-upCalf Smash With KB 90seconds each leg Jump Rope 3 Min Every time you trip up 10 Hollow Arch Swing Barbell Warm up Power Pos. Shrugg-Pull-P.S. Hang Pos. Shrugg-Pull-P.S. Pull up workMetcon (Time)120 double-unders 60 chest-to-bar pull-ups 60 hang power snatches 95/65 120 double-undersCool Down…

Tuesday

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Triumph Strength & Conditioning - CrossFitWarm-upSuper Frog Stretch 1 Min Each Side Band Front Rack Stretch 1 min each side 2 Rounds 10 Trifecta 10 Kosacks Squats Table top Wrist stretch 30 Seconds 10 Goblet SquatsE2MOM: Front Squat (5-5-3-3-3-1-1-1-1-1)Build up to heaviest single for the day100 sit ups (Time)100 sit…

Saturday

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Triumph Strength & Conditioning - CrossFitWarm-upDynamic Warm up (No Measure)Line Passes down and backMetcon (AMRAP - Rounds and Reps)10min AMRAP 250m Row 25 Sit-ups 2min RestMetcon (AMRAP - Rounds and Reps)10min AMRAP 30 Step-Ups 30 Ring Rows 2min RestMetcon (AMRAP - Rounds and Reps)10min AMRAP 35 double unders 35 walking…