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Monday, March 30 CrossFit Workout of the Day

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Congratulations on an awesome Open season, athletes. We loved seeing the PRs, the energy and the friendship.

Come celebrate at 7:30 p.m. Thursday at East End Bar and Grill, 1664 1st Avenue between 86th and 87th streets.

kim155

Warm up
3 rounds not for time:
20 hollow rocks
15 barbell good mornings
10 barbell overhead squats

Strength
Front squat
Fitness: 3 x 5 across
Performance: 92.5% x 2, 80% x 10

Conditioning
Performance
12-minute EMOM:
Minute 1 – 10 C2B pull-ups
Minute 2 – 10 overhead squats (95/65)
Minute 3 – 10 box jumps (30/24)

Fitness
12-minute EMOM:
Minute 1 – 10 pull ups/jumping pull ups
Minute 2 – 10 goblet squats
Minute 3 – 10 step-ups

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