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THURSDAY

12
Jan

THURSDAY

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!***
***BEGINNER’S CLASS MON, WED, THUR @ 6:30 PM!***
***2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!***

BACKSQUAT

15 minutes

4 x 5

Rest as needed


“GHOSTING”

16 min AMRAP

6 CtB Pullups

100m Shuttle

12 Front Squats (115/85)

100m Shuttle


EXTRA CREDIT

Rings

4 Sets

5 WtD Ring Dips Rest as needed

OR

15-20 sec Jump to Support on Rings

OR

15-20 sec Support on Boxes

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