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Thursday, June 6, 2022

Congratulations to the rooster! Dave Long begins his quest to try to qualify for the CrossFit games. He’s number 21 in the world and he must try to finish in the top 10 over the next three days - share the love!!!




One round of the ab circle

4x6 Bent over Rows!!!



Part ‘Randy (55/75) 75 Power Sna

and Part Karen (150 wall balls)

50 Power Snatches

75 Wall Balls

THIS IS IT: Blaster!! Hard and Fast, blasting the heart rate and then maintaining in the upper end!! Short sets and short breaks.

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