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Programming Preview – September 16th – 22nd

Monday- Strength + Gymnastics Conditioning
Tuesday- Oly + Bodybuilding
Wednesday- Gymnastics Skill + Open Benchmark Test 2014
Thursday-  Oly/Strength + Gymnastics Strength
Friday- Friday Night Fight! – Open Benchmark Test 2019
Saturday-  Strongman
Sunday-  Send It Sunday!- Conditioning

September 16 – Monday

Part 1 – Strength

A) 5 sets: Pause front squat (3 seconds) + 1 ¼ front squat + front squat
B) Backsquat 8-8-8-8-8
Rest 2 minutes

Part 2 – Gymnastics Conditioning

AMRAP 12:
1 pull-up + 1 c2b pull-up + 1 bar muscle-up
2 pull-ups + 2 c2b pull-ups  + 2 bar muscle-ups
Etc…
At 12 minutes complete 100 heavy russian KB swings 

Crossfit Kids Starts October 2

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