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CrossFit 201 – CrossFit View Public Whiteboard Open WOD 20.4 Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in

CrossFit 201 – CrossFit View Public Whiteboard Happy Halloween! Warm-up 2 Rounds 10 Alternating Groiners With Reach 20 Alternating Shoulder Taps 10 Scorpions 10 Hollow

CrossFit 201 – CrossFit View Public Whiteboard Warm-up AMRAP x 10 MINUTES 10/8 Calories on the Bike (Increasing effort) 5 Inch Worms 8 Arm Haulers

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 2-3 minute T-Spine Mobility, Coach’s choice 1 set of each, starting with: 15 Banded Face Pulls 10

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 1 minute/ side: tricep mash 1 minute/ side: calf mash 3 Rounds 10 KB SDLHP 10 Plate

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 2 ROUNDS (no stopping between movements): :30 Air Squats :30 Up Downs :30 Alt. Lunges :30 Mt.

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Junk Yard Dog EXTENDED WARM-UP ON A 8:00 RUNNING CLOCK… Build to Squat Clean for the Workout

CrossFit 201 – CrossFit View Public Whiteboard CROSSFIT OPEN WOD 20.3 Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21

CrossFit 201 – CrossFit View Public Whiteboard Warm-up TIME CAP: 10 minutes 2 ROUNDS 15 Jumping Jacks 10 Lunges 10 Double DB Sumo Deadlifts 10