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Saturday

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Triumph Strength & Conditioning - CrossFitWarm-upWarm-up (No Measure)"200m run DROMS" "PVC pipe 2 rounds 10 passes 10 around the head 10 Push Press 5 Push Jerk"Warm-up (No Measure)"Push Jerk with dumbells 10 each partner"Part 1 Metcon (Time)"35min Time Cap Teams of 2 5 rounds for time of: 200-meter farmers carry…

Friday

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Triumph Strength & Conditioning - CrossFitWarm-upWarm-up (No Measure)"3 pos shoulder band stretch 45s each pos" "60 arm circles 50 jumping Jacks 40s bar hang 30 air squats 20 spider lunge 10 walk out hands to push up"Warm-up (No Measure)"Snatch Warm up Muscle up Progressions"Part 1 Amanda (Time)9-7-5 Muscle-ups Snatch, 135#/95#Cool…

Thursday

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Triumph Strength & Conditioning - CrossFitWarm-upWarm-up (No Measure)"Dynamic High knees Butt Kickers ectWarm-up (No Measure)"MB Clean set up deadlift deadlift shrug Catch pos/pull under Full movement"Part 1 Metcon (Time)"4 rounds 8min clock 2 rounds 200m run 30 sit ups 20 MB Squat Clean 30 Double under rest in remaining time…

Thursday

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Triumph Strength & Conditioning - CrossFitWarm-upWarm-up (No Measure)"Foam roll 10 passes quads 10 passes IT Band 10 passes LatsWarm-up (No Measure)"Partners 15 Cal/arch PVC 2 rounds 10 pass through 10 around the head 10 good morning 10 Push Press " "Toes to bar Practice hollow/arch lat engagement 5 hollow arch…