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QuickFit Warm Up:2 rds (5:00 cap)10m Quadruped Crawl 5 Burpee to AKBS 10 Ring Face Pulls WOD:500m Row 50 KBS ...

CrossFit Warm Up:Shoulder Prep3 rds (10:00 cap) 10/10 Miniband Tall Plank Lateral Crawl 10 Prone PVC Lift Offs :10-:20 Isometric ...

QuickFit Warm Up:2rds (5:00 cap) 10 DU or DU practice :30 Goblet Wall Sit 5 DB C&J (Build to working ...

CrossFit Warm Up:OH Shoulder Prep 3 rds (10:00 cap) 5 Vertical Jumps (as high as possible) 10 T2B Progression 1 ...

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