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12012018

CrossFit 201 – What’sStaceyDoing View Public Whiteboard Metcon (No Measure) A) 5:00 Easy B) Intervals: 2K @ 60%, Rest 1:00 1.5K @ 65%, Rest 1:00

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Deadlift (10 x 4) EMOM 10 minutes of: 4 Deadlift @ 55% *No Touch and Go *Use 2″

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11302018

CrossFit 201 – What’sStaceyDoing View Public Whiteboard Metcon (No Measure) (Trueform or Assault Runner) A) 5:00 Easy B) 4x20m Single Leg High Skip (Right) C)

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Technique / Skill Work Thruster Technique Warm up to heaviest set of thrusters Thruster (heaviest set) Metcon (Time)

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11292018

CrossFit 201 – What’sStaceyDoing View Public Whiteboard Metcon (No Measure) Bike A) 2 x 5:00 Easy 3x200m Sprint, Rest 1:00 B) 5x5K, Rest 2:00 Progressive

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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (5 Rounds for time) 5 x 1.5 mile bike *Rest 3 minutes between sets *Keep the same

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11282018

CrossFit 201 – What’sStaceyDoing View Public Whiteboard Metcon (No Measure) Rowing: A) Warm-up: 15 Calorie Row + 15 Calorie Assault Bike Easy 10 Calorie Row

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BOOTCAMP 11282018

CrossFit 201 – Bootcamp View Public Whiteboard Metcon (Time) 20/15 Calorie Echo Bike (20/25 Airdyne) 15 KBS then 3 Rounds 5 Double DB Power Cleans

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Tall Cleans (5 x 3) Clean Warm-up: Tall Clean → 5×3 → Building STRENGTH Hang Clean Pull

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11272018

CrossFit 201 – What’sStaceyDoing View Public Whiteboard Metcon (No Measure) 5:00 Assault Bike 5 x :40 Easy :10 Moderate :10 Easy 3 x 5 Floor

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