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27
Oct

10-28-20 Knock on Wood

Announcements Happy Birthday, Luis! CrossFit Grail – CrossFit Warm-up Warm-up (No Measure) 3 Sets, 30sec ea Line Hops Box Step-ups PVC Pass ThroughsGet More Narrow...
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25
Oct

10-26-20 Wiped Clean

CrossFit Grail – CrossFit Warm-up Warm-up (No Measure) 1min easy row then 30sec each: Russian Baby Makers Easy row Slow Plie Squats Moderate Row Pausing...
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22
Oct

10-23-20 Big Drip

CrossFit Grail – CrossFit Warm-up Warm-up (No Measure) 1 Minute Each: Row Hollow Hold Single Arm Dumbbell Bent Over Rows (30sec ea side) Row Superman...
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21
Oct

10-22-20 Dodge Ball

CrossFit Grail – CrossFit Warm-up Warm-up (No Measure) 200m Easy Run then 30sec each Glute Bridges Air Squats to Medicine Ball Single Leg Glute Bridges...
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20
Oct

10-21-20 UFO

CrossFit Grail – CrossFit Warm-up Warm-up (No Measure) 6 Minutes For Quality 250m Row 20 Bodyweight Reverse Lunges (10 Each Side) 100m Single Arm Farmers...
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15
Oct

10-16-20 Door Dash

CrossFit Grail – CrossFit Warm-up Warm-up (No Measure) Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Soldier Kicks High Knees...
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