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Saturday

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Triumph Strength & Conditioning - CrossFitWarm-upCyclone TagMetcon (Time)Teams of 2 Station 1 2k Row while Partner 1 Rows Partner 2 hold top DL Postition 95/65 If p2 Drops bar they switch Station 2 Team Annie One teammate working at a time! 100-80-60-40-20 Double Unders and Sit-Ups or for singles 300-240-180-120-60total…

Friday

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Triumph Strength & Conditioning - CrossFitWarm-upDynamic Warm up (No Measure)Line Passes down and backMetcon3 Min of Jump Rope Every time you stop ten squats or break every 45 secondsMetcon (Time)21 Thrusters 95/65 50 Double unders 15 Thrusters 50 Double unders 9 Thrusters 50 Double unders Intermediate Lighter weight or a…

Wednesday

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Triumph Strength & Conditioning - CrossFitWarm-up3 position shoulder band stretch PVC 2 rounds 10 pass through 10 around the head 10 good mornings 10 OHS Burgenor warm upPower Snatch (10-5-3-2-2-3-5-10)Cycling the bar cleanly and without ugly reps. We are not looking for a Max we are looking for efficiencyCool Down…