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CrossFit Valor

Home
About Us
About Crossfit Valor
Coaches & Staff
Testimonials
Nutrition Coaching
Kids
FAQ's
Classes and Pricing
Classes
Pricing
Drop-in
Contact Us
Members
Membership Information
Gym Rules & Etiquette
WOD Blog
Events
Get Started
Nathan Hoiland
December 17, 2023

MONDAY 211318

Nathan Hoiland
December 17, 2023

WORK CAPACITY:

In a 30:00 window

For Time

600 Meter Run/Row

40 Toes to Rings

20 Front Squats (135/95)

400 Meter Run/Row

30 Toes to Rings

15 Front Squats (135/95)

200 Meter Run/Row

20 Toes to Rings

10 Front Squats (135/95)

Then in remaining time

Establish a 3RM Front Squat

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