"I just need a girl who gon' really understand" 👏👏 #gymanimal

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As many reps in 17 mins as you can of:
40 Burpees
30 Snatches, 75/45 lbs
30 Burpees
30 Snatches, 135/75 lbs
20 Burpees
30 Snatches, 165/100 lbs
10 Burpees
Snatch, 210/120 lbs


EMOM x 10 of:
odd minutes = 5 weighted Pull-ups
even minutes = 5 weighted Dips


A. 4 x 12 Lower Ab Foam Roll Drill
B. 4 x 30 Reverse Hyper
C. Iron Scap Protocol



4 rounds, each for time, of:
40 Double Unders
30 Burpees
200 meter Run
10 Kettlebell Farmer Carry Lunge Steps, each leg, Blue/Pink each hand
– rest 2 minutes between rounds
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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