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Monday CrossFit

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Announcements

Nutrition challenge is starting the first week of February. Set up your initial appointment to put your goals on paper and we’ll help you get there.

Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Back Rack Lunge

Front foot on a 45lb. plate for an extra deficit. Complete 5 reps on each leg with a 3 second eccentric. Should take you about 40sec. just to do 1 set.

Climb in weight each set to the heaviest set possible.

18min. Window

Metcon

Metcon (Time)

All For Time:

2 Rounds:

20 Cal Row

20 Heavy Wall Balls (30/20lb.)

20 American KB Swings 70/53

Then;

2 Rounds:

15 Cal Row

15 Heavy Wall Balls (30/20lb.)

15 American KB Swings 70/53

Then;

2 Rounds:

10 Cal Row

10 Heavy Wall Balls (30/20lb.)

10 American KB Swings 70/53

Time CAP: 15min.