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Monday December 24th

23
Dec

Monday December 24th

The Girls of Boulder CrossFit

strength and conditioning:

“Hot Shots”

25 strict pull ups

25 front squats 135/95/65#

50 kb swings 70/53/35#

50 wall balls 20/14/10#

*Every time you break up the given movement = 10 burpees. Go on the 7’s: 0:00 – 7:00 = pull ups. 7:00 – 14:00 = front squats, 14:00 – 21:00 = kb swings and 21:00 – 28:00 = wall balls. Score time to complete each movement. “DNF” if not completed in the 7 minute time frame.

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