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These two right here!
HUGE Congratulations to Katie Monahan and Jesse Mager!! After competing these past five weeks in the CrossFit Open, they now rank 158th and 89th, respectively!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up: 15-12-9

Calorie Row
Tuck Crunches
Cossack Squats


2. ๐Ÿ”ด๐Ÿ’ƒโ€Kareninaโ€๐Ÿ’ƒ๐Ÿ”ด
25-20-15-10-5
reps for time of
X3 Double Unders
X2 Wallballs 20/14
GHD Sit-ups
(18 minute cut-off)
 
LIII: as rxโ€™d
LII: Practice Double Unders for 3:00, 2:30, 2:00, 1:30, 1:00 respectively, Weighted Sit-ups, sub wallball weight as needed
LI: Ten rounds of 5 Wallballs or medicine ball front squats, 6 sit-ups, 1 minute double-under practice
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Have fun!

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