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  CrossFit Hot Springs

WOD 08/14/2013

8/13/2013

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Warmup:  400 M Run, Squat Prep, Ankle and Calf Prep for jumps
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Back Squat - Explosive 8 x 3 reps @60%
Get depth people...this is light weight!!!

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WOD:    21-15-9*

Box over Jumps 24/20
Burpees

*50 extra burpees for anyone that stops for water during a 21 - 15 - 9 WOD.
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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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