Friday

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Friday
EMOM 30
min 1 – 200m run
min 2- 12/10 CAL bike
min 3- 10 ring dips
min 4- 10 double front rack KB lunges
min 5 -rest

Thursday

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Thursday
Skill
Bench Press 5×5

WOD
AMRAP 5
10 DB snatches
30 double unders

rest 5 min

AMRAP 5
20/16 CAL Row
4 lengths of Bear crawl

Best of Luck Dr. Kayti Bates!

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On behalf of CrossFit Select, we want wish Dr. Kayti Bates all the best as she heads west to Calgary to start a new job and life! All the best Kayti! Everyone will miss you! See you soon!

Wednesday

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Wednesday
5ds:
400m run
10 T2B
10 pull ups
10 Thrusters @135/95
1 Legless rope climb

Tuesday

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Tuesday
skill
Back squats 6-4-2

WOD
AMRAP 15
20 med ball cleansd
15 Box Jumps @30/24
10 Strict HSPU/ DB Strict press
5 muscle ups

Monday

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Monday
Skill
EMOM 10 @135/95
1 high Hang Power Snatch
1 low hang power snatch
1 OHS

WOD
10-1 Kettle bell swings
1-10 burpees

Friday

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friday
EMOM 30
Min 1- 10 Power snatches @75/55
min 2- 3 Bar muscle ups/ 10 pull ups
min 3- 12/10 CAL bike
min 4- 10 Double front rack KB squat
min 5-rest

Thursday

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thursday
Skill
a) Extra time for mobility
b) Pendlay row 5×7

WOD
3 km row