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**SIMPLE Strength Programming available now!

This program offers pre-class strength work and post-class accessory work catered to anyone interested moving more pounds.

Cost = $30/month
Jay Hash is our January Athlete of the Month!

CrossFitLincoln – CrossFit

Tempo Front Squat

Part A.

Front Squat:

Work up to 1 rep max squat with 4 sec descent, 1 sec pause

*10 min cap

Bambi (Time)

For time:

20 Box Jump-overs, 24/20″

Max Rep Wall-ball Shots

*continue until 150 Wall-ball Shots are complete
WB = 14-30#

Note-rest and strategize as needed to finish under time cap

*20 min cap