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1RM Back Squat

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CrossFit TFA - CrossFitInspiration "The best thing to hold onto in life is each other." -Audrey HepburnWarm-upSquat Therapy (No Measure)Squat Therapy: Wall Squats -maintain neutral spine -weight in heels -knees track inline with toes -squat full depth level 1: elbows locked overhead, squat to ball. level 2: elbows locked overhead,…

Gravitational Pull

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CrossFit TFA - CrossFitInspiration "You will never reach your destination if you stop and throw stones at every dog that barks." -Winston ChurchillWarm-upWarm-up (No Measure)I. Dynamic II. Mobility Chest/Tricep stretch Calf Stretch III. 3 Rounds 20 seconds of DU/attempts 5 HRPU/HSPUMetconMetcon (Time)2 Rounds 20 HRPU 40 Burpees 100 Alternating Single…

Goburpunder

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CrossFit TFA - CrossFitWarm-upGeneral Warmup (No Measure)1 length -punt kicks -foot grabs -high knees -butt kicks -carioca (and back) - duck walk -inchworms -spiderman Skill: Practice movements in WODMetconMetcon (AMRAP - Rounds and Reps)25 minute AMRAP w partner 8x10m Goblet Carry 70/53 16 Burpees 32 Double Unders (each)1 works, 1…

15in15

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CrossFit TFA - CrossFitInspiration "Whenever you want to achieve something, keep your eyes open, concentrate, and make sure you know exactly what it is you want. No one can hit their target with their eyes closed." -Paulo CoelhoWarm-upWarm-up (No Measure)I. Dynamic II. Coach led Clean and Jerk Drills CLEAN -driving…

Battlebata

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CrossFit TFA - CrossFitInspiration "Patience is the support of weakness; impatience the ruin of strength." -Charles Caleb ColtonWarm-upWarm-up (No Measure)Game Day then Shoulder Warmup: 3 Rounds 15 Passthroughs 15 Band Pull Aparts 10 Ring Rows/Kips/PullupsSkillMetcon (Time)Choose 1: 10x3UB Bar MU 10x3UB C2B 10x3UB Strict Pullups 10x3UB Pullups (7min cap)repeat from…

Turn It To 11

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CrossFit TFA - CrossFitInspiration "Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.” -Harriet TubmanWarm-upSquat Therapy (No Measure)Squat Therapy: Wall Squats -maintain neutral spine -weight in heels -knees track inline…