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Monday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 250m/200m Row 10 Wall Ball Deadlifts 10 Wall Ball Front Squats → 10 Wall Ball Thrusters → 10 Wall Balls Strength [...]

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Friday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 20 Groiners → 15 Bootstrap Stretches 10 DB Deadlift + 10 Alt. DB Front Squats → 5 DB Deadlifts + 10 FR DB Lunges 8 DB [...]

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Thursday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS :30 Easy Row → :30 Moderate Row → :30 Hard Row 10 DBL KB Sumo Deadlifts →10 DB KB SDLHP → 10/10 SA RKBS :30 Deadhang → [...]

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Wednesday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners → 10 Boot Strap Stretches 20 Air Squats → 15 Jumping Air Squats 20 Lunges → 12 Alt. Step-ups Strength Back [...]

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Wednesday

NC45 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners → 10 Boot Strap Stretches 20 Air Squats → 15 Jumping Air Squats 20 Lunges → 12 Alt. Step-ups Strength Back Squat (4-4-4-4-4-4-4) EVERY 1:15 [...]

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Tuesday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 30 Mountain Climbers :30 Hollow Body 15 Slam Balls :30 Plank Hold Strength Push Press (4-4-4-4-4-4-4) EVERY [...]

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Monday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 250m/200m Row 10 Wall Ball Deadlifts 10 Wall Ball Front Squats → 10 Wall Ball Thrusters → 10 Wall Balls Strength [...]

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Tuesday

Great State CrossFit – NC45 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8 Lunges 6 Air Squats 4 Tuck-ups 100m Run Strength Front Squat (1×1) 5-3-1-5-3-1 Front Squat Workout Metcon [...]

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Friday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 3MIN BIKE INTO 3 ROUNDS 6 KB RDL 6 KB DL 6 RKBS *EACH ROUND UNBROKEN REST 60 SEC AFTER EACH INTO 2ROUNDS 10 PVC 10 WY NEG 10 [...]