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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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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Twelve Days of Christmas Metcon (Time) 12 Days of Christmas! 1 Jerk RX+205/135 RX(135/95) 2 Power Cleans RX+205/135

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Sweat Class

A fun class focused on dumbbells, kettlebells, cardio, and bodyweight movements. No barbell lifts or heavy weights. A great way to mix it up!

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Monday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (No Measure) 10 minutes EMOM (Both in same min) 8 Burpees 8 DB Front Squats 45/30s Rest

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Monday WOD

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

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Sunday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (No Measure) 5 min. EMOM: 12/9 Cal Row Immediately into; 5 min. EMOM: 8 Burpee DB Deadlifts

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Hip Mobility Shoulder Mobility Partner Warmup 2 Rounds 10 Partner Wall Ball Squat & Toss 10 Syncro

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Friday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (Time) (0-15 minutes) 3 Rounds: 400 meters Run/ 500 Row 30 Push Press 50/35s 20 DB Deadlifts

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Banded Lat Stretch 2 Rounds 30′ quadruped crawl 30′ backwards quadruped crawl 10 Pullup Shoulder Shrugs 10

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