3 Rounds

800 M Run

10 Power Cleans

15 Box Jumps

20 Toes to Bar

via Trident CrossFit.

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Wendler Bench Press

3 @ 70%

3 @ 80%

3+@ 90%

3 Minute AMRAP

3 Thrusters

6 Burpees

9 Sit Ups

Rest 1 Minute, Repeat for a total of 5 Rounds

via Trident CrossFit.

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8 am 9am 10 am and 11am classes only today

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Every four minutes, for a total of 4-6 sets, complete:

10 Front Squats, No Racks.

400 M Run.

3 months or less:

10 Goblet Squats, 400 M Run

3-4 Rounds

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AMRAP 17 minutes

350 M Row

10 Ring Pushups

10 Power Cleans

Less than 3 months: AMRAP 12 minutes

350 M Row

8 push ups

10 db  clean or power cleans

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Wendler Deadlift

5@65%

5@75%

5+@85%

3 Rounds for max reps in 1 minute each of:

Slamball

Box Jumps  -24″  M/20″ W

Toes-To-Bar

Jumping Lunges

3 months or less: slamball

step ups, sit ups or k2e, step back lunges

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