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Wednesday, Jan. 4 CrossFit Workout of the Day

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Get out your party duds and meet us at Hotel Row NYC this Saturday! 

Mobility: If you have tight shoulders, then this is the video for you. Without using any equipment except your body’s own resistance, it is possible to loosen up those tight shoulders.

Warm up
5 minutes:
5 strict pull ups
10 good morings
15 hollow rocks

Strength
Performance
Deadlift: 80%, 3×3
Push press: 80%, 3×3

Fitness
Deadlift: 3×3, across
Push press: 3×3, across

Conditioning
Performance
8 minute EMOM:
Minute 1 – 12 KB snatches (6/arm, 53/35)
Minute 2 – 12 pull ups

Fitness
8 minute EMOM:
Minute 1 – 15 KBS
Minute 2 – 12 jumping pull ups or 6 strict pull ups

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