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UPCOMING INFORMATION

CrossFit Open In-House Competition

Register at www.games.crossfit.com

Register for FREE at www.crossfitcp.zenplanner.com

1st Place Scaled and 1st Place RX wins a prize

Couch 2 CrossFit

6-Week Beginner Program

March 3rd – April 9th

Tuesday/Thursday

5:30am

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Dynamic movement prep 
Group warm up. 
Gymnastic skill 
Handstand holds and
Handstand walks
Use a spotter
Clean skill work.
Squat all reps
Hip clean
Hang clean (above the knee)
Full clean
3-3-3-3-3
Wod 
“Snake Skin”
3 rounds for time of
50 double unders
25 wall ball 20/14
20 c2b pull ups
15 burpees to a plate
Mad mobi 
Lat stretch band
Roll lats
Knee on the wall
Roll/stretch calves

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