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Hangover

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

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Open season

CrossFit Coldwater – CrossFit Warm Up: Line Drills (No Measure) Jogging around in a Circle in the gym 20 sec each: Jog Quad Stretch Knee

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Fun day

CrossFit Coldwater – CrossFit Warm-up (No Measure) 30 Seconds Jumping Jacks Active Spidermans Single Unders Push-up to Down Dog Higher Single Unders Air Squats Warm

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Midline Madness

CrossFit Coldwater – CrossFit Romanian Deadlift (8-8-8-8) Metcon Metcon (AMRAP – Reps) AMRAP 13: 70 Dumbbell Deadlift (50s/35s) 60 Wallballs (20/14) 50 10ft Shuttle Run

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Chip Away

CrossFit Coldwater – CrossFit Warm-up (No Measure) :30 Second Rotations Easy Bike Active Spidermans Front Rack Stretch Medium Bike Active Samson Wrist Stretch Faster Bike

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18.0

CrossFit Coldwater – CrossFit Warm-up (No Measure) 1 Minute Easy Cardio Active Spidermans :45 Seconds Medium Cardio Push-up to Down Dog :30 Seconds Faster Cardio

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Teamwork Makes the Dream Work

CrossFit Coldwater – CrossFit Warm-up (No Measure) :30 Seconds Easy Shuttle Run Walking Spiderman Medium Shuttle Run Walking Samson Faster Shuttle Run Straight Leg Bear

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Jump, Jump, Jump, Jump Around

CrossFit Coldwater – CrossFit Warm-up (No Measure) :30 Seconds Jumping Jacks Active Spiderman Quick Single Unders Air Squats Higher Single Unders Push-up to Down Dog

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