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Ladies Night 6:30PM Friday 1/15

Recovery/Mobility 8:30AM Saturday 1/16

Olympic Lifting Class 2:00PM Sunday 1/17

CrossFit 405 – Express WOD


(No Measure)

2 rounds:

10 glute bridge

10 lunge or RFESS (rear foot elev split squat)

10 goblet squat

10 single leg RDL with KB in hang

10 rolling splits


Metcon (5 Rounds for time)

5 sets:

15 Cal Assault Bike

15 push-ups

Rest 1:00 between sets


Calf smash 3:00/leg