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Friday September 11

TriPark Strength – CrossFit

Warm-up

10 PVC Pass Throughs

10 Around the Worlds (each direction)

20 Banded Lateral Walk (10 each direction)

20 Monster Walks (10 each direction)

10 Air Squats

200m Sprint

Metcon

September 11 – Tribute (Time)

2001m Row or 2001m Run (1.25 miles)

11 Burpee Broad Jumps

11 Wall Balls

11 Burpee + Squat

11 MedBall Cleans

11 Burpee + Push-Up

11 Sit-Ups W/ Wall Ball

11 Burpees To Wall Ball

11 Lunges W/ Wall Ball

11 Burpees

2001m Row or 2001m Run (1.25 miles)

Midline

3 Rounds

10 AbMat Sit-Ups

20 Russian Twists with KB

10 Supermans

Post WOD Stretching

Deep Lunge

Pigeon

Iron Cross

Cat/Camel

Standing Wall

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