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Tuesday

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Krewe du CrossFit - CrossFitWarm-upWarm-up (No Measure)10:00 RUNNING CLOCK: 4:00 Bike/Row Then, AMRAP: 10 Bootstraps 10 KB DL 10 Alt. Step Ups 10 Up-Downs 10 Scap. Pull-UpsWorkoutMetcon (No Measure)DEATH BY (7:00 Cap): 6 RKBS (70/53)|(53/35) Reps increase by 6 every minute. 6-12-18, etc. Rest 3:00 DEATH BY (7:00 Cap): 5…

02/03/2020

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Krewe du CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds: 5 Push-ups w/ Down-dog 5 Bootstrappers :30 Plank 5 empty bar Shoulder Press 5 Burpee Broad JumpsStrengthShoulder Press (1x1)1-1-1-1-1 Start moderate-heavy and build to heaviest single rep.Muses (Time)3 Rounds: 20 Situps 20 Jump Rope 20 BurpeesRx Jump Rope = Triple or Double…

Thursday

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Krewe du CrossFit - CrossFitWarm-upWarm-up (No Measure)1:00 Row :30 KB Deadlift :30 Groiners 1:00 Row :30 KB Strict Press, alt. :30 Cossack Squats 1:00 Row :30 KBS :30 LungesExtended Warm-upWarm-up (No Measure)3 Sets: 50' Slow Table-Top Bear Crawl (aka Quadruped) 5 Strict-Up DownsWorkoutZULU (Time)500m Row 10 Alt Lunges (135/95) 500m…