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WOD 11/18/2023

11/17/2023

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​Saturday Class Time at 8 AM
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2 Person Partner WOD: E90 seconds w/ 90 second rest x 12 sets
3 Ring Rows L1, 3 Pull Ups L2, 3 C2B Pull Ups L3
3 Burpee over Bar
3 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
3 S2O - same
3 Burpee over Bar
Max Calorie Assault Bike in remaining time
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    Author

    Hello and Welcome to my Blog.
    My name is Jay Lawson, founder of CrossFit Hot Springs.  I've been following CrossFit methodologies (strength and conditioning) for over 13 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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