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Come to Sunday Morning Yoga @ LYN Tomorrow!

September 28, 2019

INDUSTRIOUS 60 CLASS
Every 90 seconds for 33 minutes (11 rounds of each)

Even rounds:
1 Snatch
1 OH squat
1 Clean
1 Front squat
1 Jerk

Odd rounds:
25 Double under
5 OTB Burpees
10 Sit up

*Start at a light weight and build up every 1-3 rounds. Score is heaviest weight.

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TWO WEEKS Until the CrossFit Open!

September 26, 2019

INDUSTRIOUS 60 CLASS
2-2-2-2-2 Pause front squat *3-second pause in the bottom *Week 2/4
– THEN –
3 Rounds:
20 Calorie row
20 Push up
20 Calorie run
20 Toes to bar
*20 minute time cap

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Come to Yoga @ LYN Tonight!

September 25, 2019

INDUSTRIOUS 60 CLASS
5 times through:
10 DB Curl + press
10 1-legged DB deadlift *per leg, holding 1 DB in each hand
10 Lateral lunge step *per leg, holding DB’s in front rack
10 V-ups
– THEN –
AMRAP 11 minutes:
9 Calorie Bike
7 KB Swing (70/53#)
5 HSPU
3 Muscle up
– Rest 2 min –
EMOM 4 minutes:
30-sec wall sit + 8 Jumping lunge step

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Final Week at Premera!

September 24, 2019

INDUSTRIOUS 60 CLASS
Heavy for the day:
1 Power clean
1 Hang squat clean
1 Clean
1 Jerk
*Week 2/8
– THEN –
4 Rounds of max reps in 1 minute:
DB Burpee (50/35#)
Ski
D-ball squat clean (70/50#)
Mountain climber
*Rest 1 minute between rounds
*Score is total DB Burpees AND total points in Industrious Metrix

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