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Free Friend Friday

CrossFit Coldwater – CrossFit The Coach Boz OHS Warm-Up (No Measure) -15 Pass Throughs -10 PVC OHS -With the same normal OHS grip and normal

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Strongman (and woman)

CrossFit Coldwater – CrossFit Warm-up Warm Up :15×4 (No Measure) Jumping Jacks Squats Mt. Climbers Jump Squats Warm Up :15×4 Planks (No Measure) Plank Side

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Helen

CrossFit Coldwater – CrossFit Warm-up 3-way shoulder stretch (No Measure) With a partner 3-way shoulder stretch :20 sec each position Palms to the sky for

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Monday Funday!

CrossFit Coldwater – CrossFit Warm-up (No Measure) 3 Steady Rounds: 10 Dumbbell Push Press 10 Dumbbell Box Step Ups Run 200m Metcon Metcon (AMRAP –

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Double Trouble

CrossFit Coldwater – CrossFit Metcon (AMRAP – Rounds and Reps) With a partner complete: Amrap 10: 5 pull ups 5 burpees -rest 5 minutes- Amrap

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Aerobic Engine

CrossFit Coldwater – CrossFit Warm-up (No Measure) 2x :30 each leg Weighted ankle pivots Warm Up: General (No Measure) -2-3 minutes of jump rope to

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Who you callin a jerk?

CrossFit Coldwater – CrossFit Burgener Clean alt. (No Measure) 10 shrugs 10 elbow high/outside 10 muscle cleans 10 high hang Clean (shrug, elbows high, fast

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It gonna get nasty

CrossFit Coldwater – CrossFit Dynamic Warmup (No Measure) 1 Round: Run/high knees 1x Run/butt kickers 1x Run/Straight Leg March 1x Run/power skips 1x Run/Spidey 1/2

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Monday!!!

CrossFit Coldwater – CrossFit Warm-up (No Measure) 4 rounds 10 KB taters 100m Runhttps://youtu.be/v2R_w2dvEmY Metcon (Time) 21-15-9: Sumo Deadlift High Pull (95/65) Push Press (95/65)

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