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CrossFit / Mon, Sep 22

Pre WOD Skill/Strength

3 Sets of:

:30 L-sit hold

20 Dumbbell Shoulder Flys


WOD / Rx

20 Minute Alt. EMOM of:

Odd: 8 Single Dumbbell Devil Press 65/40

Even: 10 Dumbbell Goblet Squat 65/40


WOD / Scale

20 Minute Alt. EMOM of:

Odd: 6 Single Dumbbell Devil Press 30/15

Even: 10 Air Squats


Stretching

1:00 Quad Stretch/Leg

1:00 Childs Pose


 
 
 

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Ganesh Subramanian
Ganesh Subramanian
Sep 23, 2025
Rated 5 out of 5 stars.

#40

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Adrian Van Poppel
Sep 23, 2025

Scaled to 50#

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Debbie
Sep 23, 2025

Scaled

8 @ 20#

10 @ 25#


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Nick Vay
Nick Vay
Sep 22, 2025
Rated 5 out of 5 stars.

Scaled 50#

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Jonathan Shores
Jonathan Shores
Sep 22, 2025
Rated 4 out of 5 stars.

Scaled

50# Single Dumbbell Devil Press

65# Goblet Squat

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