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9
Jan

Monday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 SETS (8:00 CAP) 200m Run 8 Up-Downs 8 Scap Pull-Ups 4/4 Ring Rows 4 Lunge...
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8
Jan

Sunday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 SETS (ON AN 8:00 RUNNING CLOCK) 12 Alt. Groiners 10/10 DB Upright Rows 8 Lunge...
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7
Jan

Saturday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 SETS (ON AN 8:00 RUNNING CLOCK) 12 Alt. Groiners 10/10 DB Upright Rows 8 Lunge...
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6
Jan

Friday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds (7:00 CAP) 5 Up-Downs 10 Groiners 10 PVC Pass Thrus Into 2 Rounds 5...
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5
Jan

Thursday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) CHIPPER STYLE (10 min Cap) :30 Single Unders 20 Alt. Bird Dogs 20 Alt. Shoulder Taps...
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4
Jan

Wednesday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike (EZ-Mod) 10 Air Squats 5/5 SA DB Arnold Press 5 Inch Worms...
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3
Jan

Tuesday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – 8 Alt. Groiners + Max Step-Ups* MIN 2 –...
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2
Jan

Monday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 SETS (7:00 Cap) :45 Hard Row 8 Up-Downs 6 Lunge + Lunge + Air Squat...
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