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Thursday/Friday
CrossFit
WOD:
16.3
Optional Accessory Work:
Overhead Squats, 5 X 3, heavy
• after the 5 sets are complete perform the Couch Stretch for 3 minutes on each leg
BaseFit
WOD:
5 rounds of:
20 Double Unders
10 Wall Balls
4 rounds of:
20 Push-ups
2 Rope Climbs
3 rounds of:
400 meter Run
20 DB Snatch, alternating
2 rounds of:
15 Burpees
15 Toes to Bar
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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