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Good evening Primal Freedom….

It was great to see the attendance we had after the day of Christmas!

Tomorrow, we will celebrate with a MetCon honoring my favorite CrossFit athlete…my wife, Misty. She turns a very young 50!

Due to a holiday event, 6:30 PM will be cancelled tomorrow. Or, it can be self-led.

This workout can be done as partners or solo…athlete’s choice.

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Warm-up

- 10 PVC Passthroughs

- 10 Lunge Steps

- 20 Jumping Jacks

- 10 Broad Jumps (back and forth)

MetCon

50 for 50

For time

- 50 Double Unders/150 Singles

- 50 Air Squats

- 50 Box Dips

- 50 AbMat Situps

- 50 Box Jumps (24/20)

- 50 Alt DB/KB Hang Snatches (35/25)

- 50 Lunge Steps

- 50 Sumo Deadlift High Pulls (35/25)

- 50 Deadlifts (75/55)

- 50 Burpees

Score will be total time in MetCon. See you tomorrow! DOWORK!

Mobility

- Lacrosse Ball Shoulder Smash

- Calf Stretch on Rig (1:00 each)

- Quad Roll-out