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Hey guys. I love the way people are out there trying out aother CrossFit gyms. This is a great path for growth, different programming, different instruction, etc. Great commitment to fitness.

However, let’s make sure we head into the new phase in shape.

I see there wasn’t a lot of love for that long grind on Monday. Here is something a little shorter.

Part A

3 Rounds-Moderate Pace: Don’t go too slow here. Turn it up as you go. We want to be sweaty going into part C

15/12 Cal Bike

10 Air Squats

15/12 Cal Row

10 Empty Barbell Push Presses

10 Ring Rows

Part B

10-15 Minutes of thruster and pull-up warm-up.

Part C

Fran

21-15-9

Thrusters 95/65

Pull-Ups

Scaled: 75/55, Ring Rows