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16
Oct

Sunday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 12/10 Cal Bike 10 Broad Jumps 8 Barbell RDL *We have a...
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15
Oct

Saturday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) LINE DRILLS (20-25’ for each drill, light jog back to starting position) Walking Knee Hug Walking...
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14
Oct

Friday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 6 Barbell Strict Presses 8 Russian Kettlebell Swings 10 Box Step Ups...
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13
Oct

Thursday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 SET (6:00 HARD CAP) :30 Moderate Row 14 Hollow Rocks 7/7 Single Arm Ring Row...
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12
Oct

Wednesday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) EMOM x 10:00 MINUTES MIN 1 – :20/:20 SA DB Arnold Press MIN 2 – :20/:20...
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11
Oct

Tuesday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 30 Singles 10 Step Back Lunges 5 Push-Up + Shoulder Tap 2 ROUNDS 30...
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10
Oct

Monday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS (:15 each) — Jumping Jacks — Groiners* — Alt. V-Ups** — Air Squats*** *Rounds...
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9
Oct

Sunday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 SETS ON A 10:00 RUNNING CLOCK… 250/200m Row (Set 1: EZ // Set 2: Moderate...
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