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RCCC - CrossFitView Public WhiteboardWarm-up400 m run Line Drills 200 Meter Run Quad Stretch Knee To Chest Straight Leg Kicks Side Lunge Walking Samson Walking Spiderman Inchworms 3 Air Squats + 1 Broad Jump Toe Walk Heel Walk High Knees Butt Kickers Modified Barbell Warmup 5 Good Mornings 5 Back…
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Burner

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RCCC - BURNERView Public WhiteboardWarm-upLine Drills 200 Meter Run Quad Stretch Knee To Chest Straight Leg Kicks Side Lunge Walking Samson Walking Spiderman Inchworms 3 Air Squats + 1 Broad Jump Toe Walk Heel Walk High Knees Butt Kickers Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow…
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WOD

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RCCC - CrossFitView Public WhiteboardWarm-upLine Drills 200 Meter Run Quad Stretch Knee To Chest Straight Leg Kicks Side Lunge Walking Samson Walking Spiderman Inchworms 3 Air Squats + 1 Broad Jump Toe Walk Heel Walk High Knees Butt KickersMobilityPigeon Pose on Box – :30 Seconds Each Side Ankle Stretch on…
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burner

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RCCC - BURNERView Public WhiteboardWarm-upLine Drills 200 Meter Run Quad Stretch Knee To Chest Straight Leg Kicks Side Lunge Walking Samson Walking Spiderman Inchworms 3 Air Squats + 1 Broad Jump Toe Walk Heel Walk High Knees Butt KickersMobilityPigeon Pose on Box – :30 Seconds Each Side Ankle Stretch on…
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wod

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RCCC - CrossFitView Public WhiteboardWarm-upRow Drill practice :30 Seconds Jumping Jacks Push-up to Down Dog Single Unders Active Spidermans Single Unders PVC Good Mornings Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front SquatsMobilityPVC Pass Throughs PVC Hinge – 1…
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burner

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RCCC - BURNERView Public WhiteboardWarm-up:30 Seconds Jumping Jacks Push-up to Down Dog Single Unders Active Spidermans Single Unders PVC Good Mornings Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front SquatsMobilityPVC Pass Throughs PVC Hinge – 1 MinuteEMOMOn the minute…
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wod

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RCCC - CrossFitView Public WhiteboardWarm-uprun 400 30 Seconds Very Easy Bike Active Spidermans Easy Bike Active Samson Medium Bike Inchworms Faster Bike Air SquatsMobilityWrist mobility squat hold front rack stretchWeightliftingFront Squat (heavy set of 3)Conditioning"Life Alert” #1 (AMRAP - Rounds and Reps)AMRAP 4: 21/15 Calorie Assault Bike 21 Toes to…
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burner

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RCCC - BURNERView Public WhiteboardWarm-uprun 400 30 Seconds Very Easy Bike Active Spidermans Easy Bike Active Samson Medium Bike Inchworms Faster Bike Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front SquatsEMOMon the minute for 10 minutes odd…
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burner

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RCCC - BURNERView Public WhiteboardWarm-upLine Drills Quad Stretch Knee To Chest Straight Leg Kicks Side Lunge Walking Samson Walking Spiderman Inchworms 3 Air Squats + 1 Broad Jump High Knees Butt KickersMobilityPVC Pass Throughs – :30 Seconds Warrior Squats – 1 Minute PVC Overhead Squats – :30 SecondsConditioningMetcon (AMRAP -…
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WOD

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RCCC - CrossFitView Public WhiteboardWarm-upRowing Drill Practice Line Drills Quad Stretch Knee To Chest Straight Leg Kicks Side Lunge Walking Samson Walking Spiderman Inchworms 3 Air Squats + 1 Broad Jump High Knees Butt KickersBarbell WarmupModified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip…
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