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5k Run

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CrossFit Algiers - CrossFitWorkout5k Run - HAMplan (Time)Rx'D: Run 5,000m (5k)Level 2: Run 5,000m (5k) Level 1: Run max distance in 25 minutesAccessory & StretchingMetcon (No Measure)Accessory: Rest, Recover, and Stretch Stretching: 3 Sets: :30 Calf Stretch Each Leg :30 Standing Hamstring Stretch Each LegExtra WorkExtra Work - Week of…

Amber

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CrossFit Algiers - CrossFitWorkoutAmber (AMRAP - Rounds and Reps)Rx'D: AMRAP 20 100 Single Unders 50 AbMat Sit-ups 10 Hang Power Cleans (205/145#)Level 2: AMRAP 20 100 Single Unders 50 AbMat Sit-ups 10 Hang Power Cleans (155/105#) Level 1: AMRAP 20 :60 Single Unders 30 AbMat Sit-ups 10 Hang Power Cleans…

Crystal Quartz

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CrossFit Algiers - CrossFitWorkoutCrystal Quartz (Time)Rx'D: For Time: 21-15-9 Overhead Squat (135/95#) 42-30-18 DeadliftLevel 2: For Time: 21-15-9 Overhead Squat (95/65#) 42-30-18 Deadlift Level 1: For Time: 21-15-9 Overhead Lunge (75/55#) 42-30-18 DeadliftAccessory & StretchingMetcon (No Measure)Accessory: 3 Sets: Barbell Curl 21's 21 Tricep Extensions --- Substitute a bumper plate…