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WEEK 8 OF 9 / DAY4

CrossFit 201 – CrossFit View Public Whiteboard Front Squat (10 rep max) Shoulder Press (10 MINUTES TO FIND… MAX Strict Presses (95/65))

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up With a light KB… AMRAP x 8 3/3 KB Windmills 5/5 KB Upright Row 5/5 KB Single

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WEEK 8 OF 9 / DAY3

CrossFit 201 – CrossFit View Public Whiteboard Deadlift (1 Rep Max) Metcon (Weight) 3 SETS Single Leg RDL 8/8 -Rest 1:00 b/t-

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Body Flow… 1:00 Cat-Cows 1:00 Elbow to Instep w/ Rotation (each side) 1:00 Tempo Air Squats (5211)

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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Alternating EMOM with a Partner… EMOM x 4:00 Min 1 – Row (Mod Effort) Min 2 –

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 3 Rounds 1:00 Bike (Increasing effort each round) 5 Inchworms 10 Step Back Lunges 10 Med Ball

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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up AMRAP x 6 MINUTES 8 Plate Ground to Overhead 6 Lunges 50 feet Plate Waiter Carry (R/L)

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have

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Sunday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up (7:00 Cap) 200m Run 80 Single Unders 30 Walking Lunges 150m Run 60 Single Unders or 30

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 4 Minute Partner AMRAP: Partner 1 – 5 deadlifts/5 good mornings with barbell Partner 2 – Inchworms

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