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RCCC - CrossFitWarm-up2 min DU PracticeMobilityShoulder Mobility (bands, lax ball, pvc passes..) Hip MobilityWeightliftingSnatch (7x1)Build in weight as long as form in maintained. Record heaviest lift.MetconMetcon (Time)20 Deadlifts 225/155 15 Hang Power Cleans 225/155 10 Push Jerks 225/155 5 Clusters 225/155Movement of the Month3 Rounds: 5 Negative Pull Ups (Jumping…
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RCCC - CrossFitWarm-up20 DU / 40 singles 5 burpees 20 DU / 40 singles 10 air squats 20 DU / 40 singles 5 burpeesMobilityShoulder MobilityMetconMetcon (Time)4 Rounds 500m Row 15 HSPU 10 barbell row 95/65 5 Strict C2BMovement of the Month3x10 light banded pull ups with a 5sec. controlled descent.…
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Announcements**6-Week Whole Life Challenge begins Jan. 20th!RCCC - CrossFitMarion, Nancy and Diane are in for the Whole Life Challenge, are you?! Warm-up2 Rounds: 15 Cal Bike 15 Cal RowMobilityFront rack mobility Squat mobilityWeightliftingFront Squat (5x5)MetconMetcon (AMRAP - Rounds and Reps)8 min AMRAP 5 Deadlifts 275/185 10 Box Jumps 30/24Movement of…
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