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Sunday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up AMRAP x 5 MINUTES 100 meter Run 5 Burpees 10 RKBS (workout weight) 15 Air Squats Metcon

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 3:00 Row (EZ–Mod–Hard…increasing each min) Into… 3 Rounds 8 Tempo Deadlifts (30×1) 4 Push Up to Down

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 3 Rounds 10 Banded Face Pulls (:02 hold at top) 20 Plank Shoulder Taps 2 Rounds 200

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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 2 Rounds 20 Jumping Jacks 40 Mountain Climbers 20 Lunges 40 Hollow Flutter Kicks 20 Groiners with

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 3 ROUNDS :30 Bike 10 PVC Pass Through 10ft Duck Walk* 5 Superman / 5 Hollow Rock

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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up AMRAP x 5 MINUTES 15 Jumping Jacks 10 Arm Circles 10 Arm Crosses 3 Wall Walks Technique

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 3 ROUNDS (For quality) – 12:00 CAP 200m Jog 25m Walking Lunges 10 Single Leg KB Romanian

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Sunday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 400 meter jog as a class 🙂 25’ each… -Samson Stretch -Floor Sweepers -Inch Worms -Toy Soldier

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up ON A 10:00 RUNNING CLOCK… 200m Team Jog (run together) 40 American KB Swings 40 Air Squats

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 3 sets Not For Time 10 Banded Good Mornings 30′ Crab Walk (high hips) 10 Banded Pull

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