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Friday February 3, 2017

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LITEFIT CLASS
a) TABATA
L Arm ketllebell press / L arm row
R Arm ketllebell press/ R arm row
Airdyne
wall walks

b) 12 min Amrap
20 Kb swings
20 Kb Cleans (10 each side)
20 Swings
20 Single arm thusters (10 per side)
20 Walking lunges holding kb in front
20 Kb Pull-overs
______________________________________________
CROSSFIT CLASS
5×2
Thrusters + 5-10lbs from last week (from the floor)

-Then-

14.4 Open WOD
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups