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Week of 05/02/21

Krysta (and your favorite outdoor morning spot) is back!

Krysta is back! ? And will be jumping into the 4:30pm/5:30pm afternoon classes on Thursday!

We have also added back in the 2 outdoor spots for the morning classes. The spots are separate in Zen, just as they were last year!

SKILL
1000m row (time trial test)

WOD
10-9-8-7-6-5-4-3-2-1
strict pull-ups
push-ups
air squats
sit-ups
E2MOM 3 burpees

STRENGTH
bench press: 3RM

WOD
40 double unders
30 calorie row
20 box jump overs (30/24)
10 pulling exercises (L1 pull-ups, L2 bar muscle-ups)
20 box jump overs (30/24)
30 calorie row
40 double unders

STRENGTH
front rack lunge: 2×6 @ 60% of 1RM FS
then
power clean: 3RM

SKILL
choice skillwork

WOD
4RFT
400m run
20 back squats (40% of 1RM; from rig)
10 handstand push-ups

STRENGTH
clean: 3RM

WOD
200 jump ropes (L1 singles, L2 doubles)
75 thrusters (L1 medball 20/14, L2 bar 40% of 1RM)
50 sit-ups (L1 w/ medball 20/14, L2 atomic 25/15)
25 burpees

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info@crossfit13stars.com
(860) 944-0096
173 Washington Street, Morristown, NJ 07960

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