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Wednesday July 17th @7PM
Sunday July 21st @9AM
Sunday July 28th @9AM
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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
Bike or Row
3 Sets:
:10 Sprint
:50 Recovery
2-3 Sets
10-12 Banded Pull apart
5 Tempo Push-Ups (:04-:05)
10-12 Banded Straight Arm Lat Pull-Down
:15 Deadhang + 8-12 Scap Pull-Ups
10-12 Kip Swings
Bench Press
12:00 to Build to a Moderate 6
RPE 8-8.5
Drop Sets
Every 1:30 x3
1×8 @85% of 8
2×8 @80% of 8
-rest as needed between the drop sets
Dick Tracy (AMRAP – Rounds and Reps)
RX
AMRAP 18
21/17 Cal Row
15 DB Floor Press 50/35lb
9 Bar Muscle Ups
Intermediate
AMRAP 18
21/17 Cal Row
15 DB Floor Press 35/25lb
9 C2B Pull Up
Scaled
AMRAP 18
15/12 Cal Row
12 DB Floor Press @light-moderate
9 Ring Row or Banded Pull Up
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