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Focus Work 1.9.19

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Announcements

**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 – Focus Work Programming

Metcon (3 Rounds for reps)

Odd Object.

3 Rounds:

AMRAP 2:00

5 rope climbs

Max Archer Ring Pushups* w/remaining time

Rest :60

*Archer Pushups

https://www.youtube.com/watch?v=vDF7c_R3hic

Bench Press

Accessory Strength.

EMOM x 9:00

3 Bench Press @ 75-80% 1RM