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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-up20 Seconds Knee to Chest Straight Leg Kicks Active Samson [Click Here](https://www.youtube.com/watch?v=Xww4cj9dGSo) Active Spidermans [Click Here](https://www.youtube.com/watch?v=X2P3YXRyAaE) Slow Air Squats Box Step-ups (Facing Box) Lateral Box Step-ups (Right) Lateral Box Step-ups (Left) Side Shuffle (Right)...
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Crossfit Epically Awesome - CrossFit Epically AwesomeWOD and strategy"Sandy Cheeks" (Time)3 Rounds: 30/24 Calorie Row 30 AbMat Sit-ups 30 Dumbbell Hang Power Cleans (50/35)
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AnnouncementsBarbell Clinic with Coach Hector this Saturday at 8AM! Free for members, $10 for drop-insCrossfit Epically Awesome - CrossFit Epically AwesomeWarm-upLine Drills 200 Meter Run High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson Lunge &...
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AnnouncementsBarbell Clinic with Coach Hector this Saturday at 8AM! Free for members, $10 for drop-insCrossfit Epically Awesome - CrossFit Epically AwesomeWarm-upIn Teams of 2: **8 Minutes For Quality:** 30 Medicine Ball Slams 30 Medicine Ball Squat Passes 30 Medicine Ball...
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AnnouncementsBarbell Clinic with Coach Hector this Saturday at 8AM! Free for members, $10 for drop-insCrossfit Epically Awesome - CrossFit Epically AwesomeWarm-up1 Minute Sit-ups Single Leg Glute Bridges (30s Each Side) Active Divebombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8) 45 Seconds Hollow Hold Glute Bridges...
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AnnouncementsBarbell Clinic with Coach Hector this Saturday at 8AM! Free for members, $10 for drop-insCrossfit Epically Awesome - CrossFit Epically AwesomeWarm-upBuddy 1: *Increasing Intensity Each Minute:* 3 Minute Row Buddy 2: *3 Minutes For Quality:* 3 Inchworms 5 Barbell Rows...
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AnnouncementsBarbell Clinic with Coach Hector this Saturday at 8AM! Free for members, $10 for drop-insCrossfit Epically Awesome - CrossFit Epically AwesomeWarm-upTeam Relay: AMRAP 7: 15 Plate Hops [Click Here](https://www.youtube.com/watch?v=1zSECvHUxcU) 25' Plate Overhead Walking Lunge (Out) 5 Burpees to Plate 25'...
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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-upAlternating Stations With a Buddy: 1 Minute Bike 30 Seconds PVC Pass Throughs + 30 Seconds PVC Overhead Squats [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM) 1 Minute Bike 30 Seconds PVC Lat Stretch + 30 Seconds PVC Overhead...
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Crossfit Epically Awesome - CrossFit Epically AwesomeWOD and strategy"Dead and Company" (Time)For Time: Buy-In: 1 Mile Run 21-15-9: Deadlifts (225/155) Box Jump Overs (24/20) Toes to Bar Cash-Out: 1 Mile Run
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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-upMED BALL WARMUP Get a light wall ball and a partner: 5 per partner: Chest Passes (Standing/pass straight across) Wallball Passes (Squat and pass over head) Granny Passes (Squat and pass underhand to partner...
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