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15.5 Gainful

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) 3 sets of: 20 Med Ball Deadbugs Rest 30 secs 15 Copenhagen

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15.4 Gainful

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) 2 sets of: 5 L/5 R Single Arm Ring Rows- 2111 tempo

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15.3 Gainful

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) 2 sets of: Perform 30 secs on each of the following movements:

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15.2 Gainful

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) Band Distracted Hip Flexor Stretch, 60 secs per side Butterfly Pulse, 30

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5.1 Gainful

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) Burgner Warm Up Snatch Balances Strength Metcon (No Measure) Hang Snatch 1-1-1-1,

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14.7 Grateful

CrossFit Shropshire – CrossFit View Public Whiteboard Rest Day Complete the below or if you recover on a different day hit a previous wod Metcon

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14.6 Gainful

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) 2 sets of: Perform 30 secs on each of the following movements:

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14.5 Gainful

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) Overhead Movement Prep — then — Every 1:30 for 4:30: 5 Clean

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14.4 Gainful

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) 3 sets of: 20 Med Ball Deadbugs Rest 30 secs 15 Copenhagen

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14.3 Gainful

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) Couch Stretch, 60-90 secs per side 5-10 Wall Slides- sloooooow reps Calf

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