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Monday 10/21

Don't forget Open scores are due by 5pm! Back Squat 1 set Every 3:00 minutes Set 1-10 Reps @ 60% Set 2 -8 Reps @ 67% Set 3 -6 Reps @ 75% Set 4 -4 Reps @ 82% Set 5 -2 Reps @ 87%


Conditioning 2 Rounds: 40 Wallballs (20/14) 30/25 Calorie Row or 25/20 bike 20 Alternating DB Power Snatches (50/35) 5 Bar Muscle-Ups



Shout Out to Debbie! She started with Boot Camp back in 2016. After Boot Camp she immediately joined the CrossFit program and was hooked! Since then she has lost weight, gotten off her Blood Pressure meds, and gained strength. She wants to be able to keep up with her Grand babies and is always up for a challenge. She always has a positive attitude and a smile on her face. We couldn't be more proud of all she's accomplished since starting.

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