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Jan. 19th

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R2R Fitness (West Paducah) - CrossFitMetcon (Time)60-40-20 21-15-9 Double Unders Thrusters 95/65 Directly Into: 15-12-9 Burpee Box Jumps 24/20 Hang Squat Clean 95/65 Directly Into: 9-6-3 Barbell Facing Burpees Overhead Squats 95/65 *15 Minute Cut-off **Rest 5 Minutes, then take 5 Minutes to find your 1RM Hang Squat Clean 21…

Friday

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R2R Fitness (Metropolis), R2R Fitness (Paducah) - CrossFitBack Squat (Pause Back Squat (Heavy 3))Back Squat (2x8 @70%)Metcon (AMRAP - Reps)8 Minutes to complete... 3 Rounds of DT with the time remaining AMRAP 10 Bar Facing Burpees 20 DU's (x2 SU) *Only score the Burpees and DU's.DT: 12 Deadlifts (155/105) 9…

Thursday

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R2R Fitness (Metropolis), R2R Fitness (Paducah) - CrossFitMuscle-ups (7 Minute EMOM of MU)Try to maintain the reps you do for the first set. Today is all about improving! Scaling (Highly suggest watching these videos): Option 1: https://www.youtube.com/watch?v=SqWNEmK9oek Option 2: https://www.youtube.com/watch?v=wxzOrYbSf5kMetcon (Time)"You Go I Go" 6 Rounds (3 Rounds Each) 15-12-9…