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Hurt (Practice)

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Double Barrel Fitness - CrossFitWarm-up3 Rounds: 5 air squats 2 crab bridges 2 inch worms 5 push-ups Then 5,4,3,2,1 of Straight leg deadlift Hang power clean Shoulder press ThrusterBreathing DrillsPsoas March x 7/7 Lunge + t-spine rotation x 7/7StrengthBack Squat (5 x 5 @ 70-80%)Weighted Dip (5 x 7)MetconHurt (AMRAP…

Duel at Dawn (Competition)

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Double Barrel Fitness - CrossFitWarm-upCoach's ChoiceBreathing DrillsBanded round-the-world x 10 Banded pass-throughs x 10MetconDuel at Dawn (AMRAP - Rounds and Reps)AMRAP 12 minutes, 1 min rest, 12 min, count wall ball (only) 10 round trip sled pushes 20' -alternate with opponent- Then with partner/opponent: One person does snatches while other…

Shoop (Practice)

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Double Barrel Fitness - CrossFitWarm-upCoach's ChoiceBreathing DrillsRock back to KB Squat x 5 KB Hip Hinge x 5/5Skill WorkSpend 8 minutes working on 3 sets of 15-20 GHD sit-ups.StrengthBack Squat (5x5)Weighted Dip (5x7)MetconShoop (AMRAP - Rounds and Reps)10-Minute AMRAP with a partner 20 DB thrusters 20 toes-to-bar (partner holds DB…