Man-makers/DB Step-ups/Shuttle Run

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Strength
Hang squat snatch 3-3-3-3-3-3-3 reps

Warm-up

Dynamic
Groiners x10 (5 each leg, hold :30)
PVC passthroughs

Row 3 Minutes
2 Rounds
10 Med Ball Cleans
20 Floor wipers (no weight) – https://www.youtube.com/watch?v=WUU0MVoszJc

Workout of the Day
Shuttle Run
10 Dumbbell Man-Makers (40/25)
20 Box Step-Ups w/ DB’s (24”/20” – 40/25)
Shuttle Run
15 Dumbbell Man-Makers
15 Box Step-Ups w/ DB’s
Shuttle Run
20 Dumbbell Man-Makers
10 Box Step-Ups w/ DB’s

kelsey

kelsey

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CrossFit Vacaville is a high energy, no-nonsense, competitive facility that is your alternative to large commercial gyms. We are the leaders in the industry. We focus on relationships with our students, building community, service that exceeds your expectations, and program design that helps you reach your goals faster. CrossFit Vacaville is for people who want to work hard to raise their fitness levels and reach their health and fitness goals. When it comes to training, we do the things that work and result in change!

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