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Mayhem Affiliate Bodybuilding 3/11/2024

CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump! (Push/Pull) (Checkmark) INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day…

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CrossFit – Sun, Mar 10

CrossFit 804 – CrossFit Workout Option 1 “Oh look, a deli meat!” (Time) Freedom (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5 Burpees- (KG conv: 15s/10s) Independence 800m Farmer Carry (25s/15s) -Every 1:00 (including 0:00) perform 4 Burpees- (KG conv: 10s/7.5s)…

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Mayhem Programming – Sun, Mar 10

CrossFit 804 – Mayhem Programming Workout Option 1 “Oh look, a deli meat!” (Time) Freedom (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5 Burpees- (KG conv: 15s/10s) Independence 800m Farmer Carry (25s/15s) -Every 1:00 (including 0:00) perform 4 Burpees- (KG conv:…

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CrossFit – Sat, Mar 9

CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo warmup -into- 8:00 AMRAP 30-sec bike 5 Double Dumbbell Front Squats (lightweight) 5 Updowns to Seal Pose + Dumbbell Stepover 2. Workout Prep 1 set (each) 5/4 Calorie Bike (workout…

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Mayhem Programming – Sat, Mar 9

CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo warmup -into- 8:00 AMRAP 30-sec bike 5 Double Dumbbell Front Squats (lightweight) 5 Updowns to Seal Pose + Dumbbell Stepover 2. Workout Prep 1 set (each) 5/4 Calorie Bike…

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CrossFit – Fri, Mar 8

CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 2 Rounds: 10 glute bridges with hip halo 5 inchworm + down dog 10 calf raises with toes on a plate 3 Rounds: 1 min Row (first round slow, build to workout pace in rounds…

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