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Double or Nothing

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CrossFit Coldwater - CrossFitWarm Up: Movement (No Measure)20ft each (pole to pole) Lunge w/ OH Reach Inch Worm Overhead Lateral Lunge to Quad Stretch Reverse Lunge Spiderman Skip Backward Open Hip Shuffle CariocaWarm Up: Crawling (No Measure)Knee/Hand Foot/Hand Balanced Foot/Hand (straight line, think tightrope) 2x40 ftSkillMetcon (No Measure)10 mins Wall…

Knotted Up

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CrossFit Coldwater - CrossFitWarm Up: PCS 10/18 (No Measure)4 Rounds 10 walking good mornings 6 BTN Press 6 OHS *PVC or Empty Bar https://youtu.be/F-6rfYISzlcSkillRope ClimbSpend 10 minutes working on the skill. Whether it is foot placement or scaling options. Use this time for your coach to help you get better…

Flat Tire

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CrossFit Coldwater - CrossFitWarm Up: PCS 9/5/17 (No Measure)3 Rounds 12 alt single leg deadlifts 12 alt Kossacks 12 alt dumbbell snatch (2 second hold oh) https://www.youtube.com/watch?v=o06nFUYNFIcStrengthDeadlift (15 mins to Build to "Heavy" set of 5)If you complete this in less than 15 mins, drop the weight and work on…

Fight Gone Bad

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CrossFit Coldwater - CrossFitWarm Up: Movement (No Measure)20ft each (pole to pole) Lunge w/ OH Reach Inch Worm Overhead Lateral Lunge to Quad Stretch Reverse Lunge Spiderman Skip Backward Open Hip Shuffle CariocaWarm Up :15x4 (No Measure)Jumping Jacks Squats Mt. Climbers Jump SquatsMetconFight Gone Bad (3 Rounds for reps)Three rounds…

Warpath

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CrossFit Coldwater - CrossFitFoam Roll (No Measure)Foam Roll each area for at least 10 seconds: Lower Legs Glutes/Hips Quads/Hip Flexors Mid-Upper Back (hug yourself) Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7) Lats/Rear Shoulder TricepsThe CrossFit Warm-up (No Measure)3 rounds…

Turn n Burn

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CrossFit Coldwater - CrossFitPCS 10/10 (No Measure)2 Min Banded Hip Distraction 3 rounds 20 Stepovers 5 Lateral Stepups 5 Squat Pressouts https://www.youtube.com/watch?v=8u1EuOiwUJYStrengthBack Squat (5-5-5)Choose a load that you can move EXTREMELY well and Fast for all 3 sets!MetconMetcon (Time)For Time: 30 Thrusters (65/45) 400 Meter Run 30 Thrusters (65/45)Cool DownCool…