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Sunday Funday!!!

35min. to finish… 10 Cal Assault Bike 200m Run 10 Cal Assault Bike 40 DB Bench Press 50/35 200m Run 10 Cal Assault Bike 60 Cal Row 40 DB Bench Press 200m Run 10 Cal Assault Bike 80 Sit-Ups or Seated Knee Tucks 60 Cal Row 40 DB Bench Press 200m Run 10 Cal Assault…

3 Rounds: 10 Band Pull Aparts 10/10 Calf Raises :20 Sec Row 20 Mini band lat walk 20 mini band glute bridges Then… 24.2 As many rounds and reps as possible in 20 minutes of: 300-meter row* 10 deadlifts 50 double-unders F: 125lb M: 185lb *Each row counts as 30 reps (10m = 1 rep)

After dominating 24.1, let’s keep the energy going and get ready to take on the next challenge: 24.2! Just like last week, CrossFit will release the workout Thursday afternoon. 1:00 Bike 10 Bw good Mornings 10 Bird Dogs 10 Walking lunges 5 Burpees Then… 9 Min to complete: 3 Sets 4-8 Strict Pull Ups 8…

6min 6 Alt Curtsy Lunges 4 Burpees 6/5 Cal bike 4 pushups 2 scap Pull Ups Then… Every 2:30 x 4 (week 3 of 4) 5/5 Back Rack Rack Bulgarian Split Squats 10-12 Seated Single arm DB tricep extensions. 8-10 Push-ups * Choose a moderate weight for the split squat so that you can maintain…

2 Rounds: 5x Standing I-Y-T with light change plates 10 Banded Good Mornings 10/10 Single leg Calf Raises 5 Air Squats 20 double or single unders Then Snatch warm up prep EMOM x 5 (week 1 of 4 tng snatches) 5 Tng Power Snatch *you choose the weight but this is something you should be…

6:00 12/9 cal Row 12/9 cal bike Then.. 2 Rounds: 10/10 Monster band kickbacks 4/4 Reverse Lunges w Empty BB 3 Pause Back Squats 3 Burpee Broad Jumps Then.. Every 2:00 x 5 sets: (week 2 of 3) 3 Back Squats Set 1: 75-77% Set 2: 77-82% Set 3: 82-85% Set 4: 2 reps 87-92%…

3 Rounds: 1min. of Max KBS 1min. of Max bb curls. 1min. of Max Barbell Thrusters 1min. of Max Tricep Dips Off A Bench 1min. Rest Rest 3min. (Including the 1min.) 3 Rounds: 1min. of Plank 1min. of Max Toes-To-Bar 1min. of Max Russian Twists w/ 5lb. Plate 1min. Rest Rest 2min. 3 Rounds: 1min….

3 sets: 4-8 Strict Chin Ups 8-10 DB Bench Press 8-10 Single Arm DB Row Per Arm 15 Banded OH Tricep Ext :20 flutter kick *rest as needed between sets Then.. For Time: 40-30-20-10 Bike Cals 20-15-10-5 Hang Power Clean Push Up V-Up

24.1 For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell…