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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Back Squat (3-2-2-1-1)


Always have a coach watch and spot on 95 & 105%

Dubble Trubble (Time)

21-15 & 9 Reps of:

Box Jump Overs

Burpee Pull Ups

6 minute time limit

Rest to 10 minutes

21-15 & 9 reps of:

Goblet Step Ups


6 Minute time limit

Rest to 20 minutes

Box jump overs can be step down. Step ups are 1 count, alternating. Pick a weight you can do unbroken on the barbell. Go light, please drop under control. Do not drop empty bars.

RX = 24/20 Box, 8/7′ Bar, 53/35 KB, 75/53 BB

RL= 24/20 Box, 8/7′ Bar, 30/20 DB per side for step ups (suitcase hold) & thrusters

Scale to step up/overs, bar touch burpees & lighter weight.

Abdominal Supplement 62 (No Measure)

21, 15 & 9 reps of:

Superman w/ medball in hands

Weighted V-Up

Suicide Planks