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  • Writer's pictureCrossFit Gunnison

Fri. Feb. 3, 2023

4min On/4min Rest x 4

1. 24/20cal Bike

ME Overhead Squats (95/65)

2. 24 Goblet Squats

ME Burpee Over Bar

3. 18/15cal Bike

ME Sumo DL High Pull (95/65)

4. 24 KB Swings (70/53)

ME Jump Squats


Mobility Finisher

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Thur. April 18, 2024

10min Partner WOD P1: Bike for cals P2: 1rd 10 Push Press (115/75) 8 Bar Facing Burpee Over Bar 3rds NFT 14 Alt. Dbl KB Front Rack Lunges 14 Bicep Curls 14 Lateral Raise

Wed. April 17, 2024

5min AMRAP 15 Pull-Ups 15 Deadlifts (185/125) -3min Rest- 5min AMRAP 10 Chest to Bar Pull-Ups 10 Deadlifts (225/155) -3min Rest 5min AMRAP 5 Bar Muscle Ups 5 Deadlifts (275/185) Mobility Finisher

Tues. April 16, 2024

4min ALT EMOM (2rds) - :20 Hollow Hold+:20 Arch Hold - : Wall Facing HS Hold/ Taps -1min REST between EMOMs- Alt Every 90sec x 12min (4rds) -Handstand Practice (kick-ups, holds, walks, plank, box walk

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