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Wednesday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (5 Rounds for reps) Every 5 min x 5 Rounds 1. 20/15 Cal Bike + 50 SDHPs

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Happy New Year 2020

CrossFit 201 – CrossFit View Public Whiteboard Happy New Year! Metcon (No Measure) EMOM 10 E – 20/15 Cal Row O – 25 Situps EMOM

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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Partner Warmup 2 Rounds 10 Partner Med Ball Squat & Toss 10 Synchro V-Ups 10 Synchro Front

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Monday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (No Measure) Every 2 min x 10 Rounds Round 1: 10 Cal Bike + 10 DB Box

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Hip Mobility 2 Rounds 30 Banded good mornings 30 Glute Bridges 30 Air Squats STRENGTH Back Squat

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Sunday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (5 Rounds for reps) PARTNER WOD Metcon (AMRAP – Reps) Every 7 minutes x 5 Rounds: (35

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard STRENGTH Push Press (Week 3 of 4) Complete a few warm up sets, and then: 75% x 5

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Friday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (No Measure) (0-9 min.) 2 Rounds: 25/18 Cal Bike 25 DB Deadlifts 70/50/35s (9-18 min.) 3 Rounds:

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard STRENGTH Deadlift (Week 3 of 4) Complete a few warm up sets, and then: 75% x 5 85%

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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) 0-6 minutes. AMRAP: 5 DB Rows (Per side) 50/35 5 Bench Press 135/85

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