Warm up
Hero pose
5 minutes
Then
3 rds
100’ oh carry each arm
5 wall walks down wall
10 wall squats (toes straight ahead!!!)squat therapy
Workout
AMRAP 22
Body flush
50 gtoh with two hands
50 oh lunges
50 burpees
50 floor press
April 16, 2020
Warm up
Hero pose
5 minutes
Then
3 rds
100’ oh carry each arm
5 wall walks down wall
10 wall squats (toes straight ahead!!!)squat therapy
Workout
AMRAP 22
Body flush
50 gtoh with two hands
50 oh lunges
50 burpees
50 floor press
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 
Did it on 4/18.
1+82 – Kronk
1+? – Ezma
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50# and 30# (forgot sorry)
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1+52 35# kb
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1+133 w/ 45# plate
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1+61 w/ 45#DB. Did the challenge with a 35#KB and time was 64 second hold.
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