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Monday January 23, 2017

LiteFIT Class 10min Amrap 5 wallballs 5 knee raises 5 pushups Then 25 min AMRAP 60 sec Plank 20 Airsquats 60 sec plank 30 push press with bar 60 sec plank 40 double unders 60  plank 50 V-ups *when you are done 1 round  Run  4 laps  inside the gym CrossFit Class 5×3 Back Squats […]

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Friday January 20, 2017

LiteFIT    12 min Amrap 200m Row 10 burpees 20 PushPress 35/45lbs Then 15 Min AMRAP 8 Box Jumps 10 Jumping Lunges 10 Medball Slams 20 BFSU 8 burpees CrossFit  Class 5×4 Thrusters + 5-10lbs from last week (from the floor) -Then- 5 min AMRAP Burpee over box 24″”/20″” Rest 2min 50 Thrusters 115/85lbs 200 Double unders”

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Thursday January 19, 2017

LiteFIT Class 13 min AMRAP 10 Thrusters 10 Burpees 10 Front rack lunges 10 Pullups Part 2: 4 Rounds 10 DB Push press 10 Wall Balls 10 Ball over shoulder 25 Cal Row   CrossFit Class  10min EMOM 5 Squat Snatch -Then- 10min EMOM 4-6 Strict HSPU -Then- 10min EMOM 6-10 CTB Pullups -Then- 10min […]

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Tuesday January 17, 2017

LiteFIT Class  Workout 6 Part 1:  12 min EMOM 12 Alt V-Ups 12 knee raise 12 push ups Then- Part 2:  15 min AMRAP 15KB SDHP 10 single KB Shoulder press 500m Row Then- Part 3: “ANNIE” 50-40-30-20-10 Double unders Sit ups   CrossFit Class  16min EMOM Alternating 5 Strict HSPU 5 Strict CTB Chin ups […]

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