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Downpour

CrossFit Coldwater – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds 500m Row 12 Power Cleans (155/105) 50 Double Unders In this triplet workout, athletes

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Fast lane

CrossFit Coldwater – CrossFit View Public Whiteboard Power Snatch (Build to a heavy 2) Metcon (Time) For Time: 20 Burpee Box Jump Overs (24/20) 30

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Iron Lung

CrossFit Coldwater – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 4: 27/20 Calorie Row 27 Wallballs (20/14) 27 Chest to Bar Pull-ups

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Team it Up

CrossFit Coldwater – CrossFit View Public Whiteboard Metcon Barbell weight today should be something that athletes are capable of completing at least 21 repetitions unbroken

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CrossFit Games Open 18.1

CrossFit Coldwater – CrossFit View Public Whiteboard Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes

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RomWOD

CrossFit Coldwater – CrossFit View Public Whiteboard Mobility Metcon (No Measure) Thursday Warrior Routine

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Drago

CrossFit Coldwater – CrossFit View Public Whiteboard Warm Up: Foam Roller Dodgeball (No Measure) Divide class up into two teams with cones separating the room

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Intervals

CrossFit Coldwater – CrossFit View Public Whiteboard Warm-up (No Measure) :30 Seconds Easy Cardio Active Spidermans Moderate Cardio Push-up to Down Dog Faster Cardio Active

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Optimus Prime

CrossFit Coldwater – CrossFit View Public Whiteboard Warm-up (No Measure) :30 Seconds Knuckle Drags Walkouts Active Samson Active Spidermans Air Squats Push-up to Down Dog

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