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Comp wod

CrossFit Coldwater – Specialty Class Metcon Metcon (Time) 21-18-15-12-9-6-3 Thrusters (95/65) and Partner Synchronized Bar Facing Burpees 11min cap

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Take Off

CrossFit Coldwater – CrossFit Warm-up (No Measure) Jogging around track set-up in the middle of the room. Alternating between :20 seconds of a light jog

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DT

CrossFit Coldwater – CrossFit Warm-up (No Measure) :30 Seconds Walkouts Air Squats Push-up to Down Dog Active Samson Active Spidermans Air Squats Warm Up: Barbell

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Bombs Away

CrossFit Coldwater – CrossFit Warm-up (No Measure) :30 Seconds Easy Cardio Knuckle Drags Medium Cardio Active Dive-bombers Faster Cardio Active Spidermanshttps://www.youtube.com/watch?v=6Sb0D3Yr0VI Warm Up Game: Rowing

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Double it Up

CrossFit Coldwater – CrossFit Warm-up (No Measure) :30 Seconds Jumping Jacks Quad Stretch Active Samson Knuckle Drags Active Spidermans Air Squats Agility Warm-up Lateral Shuffle

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Back at It

CrossFit Coldwater – CrossFit Warm-up (No Measure) :30 Seconds Easy Cardio Active Spidermans Medium Cardio Push-ups to Down Dog Fast Cardio Air Squats Warm Up:

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Cookie Crusher Redux

CrossFit Coldwater – CrossFit Metcon (Time) 100- Wallballs 20/14 80- Alt walking lunges 60- Ab-Mat Situps 40- Air Squats 20-Burpees 2 min Plank Hold 20-

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Boom Town

CrossFit Coldwater – CrossFit Warm-up (No Measure) :30 Seconds Active Spidermans Quad Stretch Active Samson Side Lunge Push-up to Down Dog Air Squats 2 Rounds

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Wiped Clean

CrossFit Coldwater – CrossFit Warm-up (No Measure) :30 Seconds Easy Cardio Active Spidermans Medium Effort Cardio Push-ups to Down Dog Fast Cardio Air Squats Warm

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