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17
Jan

Tuesday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Row @ Mod Pace MIN 2 – :45...
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16
Jan

Monday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Sets 100m Run @ Easy Pace 10/10 Leg Swings 25’ High Knees 25″ Butt Kickers...
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15
Jan

Sunday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 8 Scap Push Ups 5 Push Ups to Down Dog 5 Push...
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14
Jan

Saturday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 3 Inch Worms 3/3 Suitcase Deadlifts 9 Scap Pull Ups Into… AMRAP...
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13
Jan

Friday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Sets (10:00 CAP) 1:00 Bike (ez) 10 Groiners 10 PVC Pass Throughs 10 PVC Overhead...
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12
Jan

Thursday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – :20 Bootstrappers + :20 DB Deadlift Min 2 –...
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11
Jan

Wednesday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10 Scap Pull-Ups 5/5 DB Arnold Press :20 Tuck Hold Into… 1-2...
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10
Jan

Tuesday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 SETS 8 Step-Ups 8 Plank to Pike 4/4 Staggered KB RDL 8 Quad Heel Taps...
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