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  CrossFit Hot Springs

WO 01/02/2024

12/31/2024

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Thursday 01-02-2025​
​WOD: Every 2:00 x 20 Sets (5 @ Each Station)
Station 1: 10 Ring Rows + 200m Run + 10 Air Squats
Station 2: 16/12 Calorie Bike + 16 Renegade Rows 50/35 L3
Station 3: 16/13 Calorie Row + 100ft Farmers Carry 70/53 L3
Station 4: 1:00 Accumulated Plank Hold 

L2 8/200/8, 14/11 Cal/14, 14/11 Cal, 50/35 & 70/53
L1 8/150/8, 12/9 Cal/12, 12/9 Cal, 35/25 & 53/35
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    Author

    Hello my name is Jay Lawson, founder of CrossFit Hot Springs.  I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications  for Olympic Lifting, Endurance and Gymnastics.  As well, I'm a USAW Level 1 Sport Performance Coach.  I've been fitness minded since a very young age.  Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating.

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