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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) PARTNER WOD AMRAP 31 minutes 31 Thrusters 95/65 RX+/ 75/55 RX 28

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Sunday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (Time) Partner WOD 5 K Row *Switch every 500 meters Into 10 alternating rounds: 15 Air Squats

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 30 minutes 20/14 calorie bike 20 box jumps 24/20 20 Kettle

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Squat Clean Complex 1 Hang Squat Clean 1 Squat Clean70% 75% 80% x5 *Not touch and go *%

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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Split Jerk 70% x 2 75% x 2 5 x 2 @80% *% from 1 rep max Split

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Back Squat Every 2 Minutes, (x6): 75%x3 77.5%x3 80%x3 82.5%x3 85%x3 75%x6 Metcon (Time) Time Cap:12 3 Rounds

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Christmas Day

CrossFit 201 – CrossFit View Public Whiteboard No classes today! merry Christmas and enjoy the holiday with your loved ones.

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (Time) 12 Days of Christmas Time Cap: 45 1 Power Snatch 135/95 2 Ring Muscle Ups 3

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Sunday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (Time) With a Partner 100 calories on Echo bike *switch as needed Metcon (AMRAP – Rounds) AMRAP

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