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10
Jan

1/11/19 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) Warm up to 70% snatch /technique session Every 30 SECONDS for 5 Minutes…. Full Snatch @...
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9
Jan

1/10/19

CrossFit Independence – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Strength: Press and Pull EMOM 14 minute Upright Row: 8 reps (95/65)-(115/85)...
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8
Jan

1/9/19 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “????Happy Birthday Mansi????” Back Squat Week 1: 50×5 65×5 75×4 (2 sets)...
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7
Jan

1/8/19 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) 20 minutes Deadlift 55×4 65×4 75×4 (3 sets) Then 10 EMOM 4 reps 55% WOD: 3...
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6
Jan

1/7/19 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) Strength Bench press week 1: 50×5 60×5 70×5 75×3 (3 sets) WOD: For Time (25 Minutes...
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5
Jan

1/6/19 WOD

CrossFit Independence – CrossFit View Public Whiteboard Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Warm-up (No Measure) ROM WOD
4
Jan

1/5/19 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) In Teams Of 2 4000 Meters Row 800 Meters Wall Ball Run 20/14) (1 Ball Per...
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3
Jan

1/4/19 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) Deadlift: Take 22 minutes to work up to a heavy double 30 Pistols 30 Burpee To...
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