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Week #1 of 6 Monday 6/5/2023 Strength A1. Front Squat (33X1), 5 sets of 5, building A2. Handstand Push Up, 5 sets of 5-7 reps

Interim Week # 2 of 2 Monday 5/29/2023 Strength N/A Conditioning “Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1

Interim Week # 1 of 2 Monday 5/22/2023 Strength A1. Hang Power Snatch, 5 sets of 5, building A2. Strict Pull Up, 5 sets of

Week # 6 of 6 Monday 5/15/2023 Strength Back Squat  Find a 5 rep max Conditioning 12 minute AMRAP 3 Hang Squat Snatch (75/55, Rx+

Week # 5 of 6 Monday 5/8/2023 Strength Back Squat Cluster 5 sets 2-2-2, across Conditioning 14 minute AMRAP 7 Hang Power Snatches (75/55, Rx+

During the next programming cycle, we will be running the 2011 CrossFit Open at 28th Street on Saturday (initially: 1.30 PM to 3:00 PM): Open

Week # 4 of 6 Monday 5/1/2023 Strength Back Squat Cluster 5 sets 2-2-2, building Conditioning 2 Rounds (16 minutes) E2MOM Station 1: Max Strict

Week # 3 of 6 Monday 4/24/2023 Strength Back Squat Cluster 5 sets 3-2-1, across Conditioning For Time 21-15-9 Back Squats (95/65, Rx+ 135/95) Toes

Week # 2 of 6 Monday 4/17/2023 Strength Back Squat Cluster 5 sets 3-2-1, across Conditioning 5 Rounds 2 minute AMRAP 20 Air Squats 10

Week #1 of 6 Monday 4/10/2023 Strength Back Squat Cluster 5 sets 3-2-1, building Conditioning EMOM for 15 M1: 10 Pull Ups (Rx+ C2B) M2: