5.14.26 DIRTY SHOES   Recently updated !

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We will not have CrossFit Kids on Friday or Open Gym on Saturday this week.

WARM UP

Coaches Choice warm up
Dynamic Stretch

STRENGTH
Bench Press
Warm Up set
8-6-4-(2)2
Reverse Hyper
(10)3

WOD
3 Rounds for time:

50 ft DB Front Rack Lunge (50/35)
5 Wall walks
25/20 Cal Bike
Rest 2 Minutes

ICING
500 meters on ski erg
Pull Up Progressions
DU Practice

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