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Wave 1, Test Week, Day 5

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**SIMPLE Strength Programming will start on Monday, January 7th!

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

Lifts will include Squats, Deadlifts, Pressing Movements, Pulling Movements, Unilateral Movements, etc.

Cost = $30/month

Program available through Wodify once payment is received.

Please chat with Paul or Phil if you have any questions!

CrossFitLincoln – SIMPLE Strength Programming

400m Farmer Carry (Time)


400m Farmer Carry for time

Choose a challenging weight

Men: 44-70# kettlebells

Women: 26-53# kettlebells

Metcon (Weight)


4 Rounds of:

-20 Barbell Glute Bridge @ 35-45% of Back Squat

-1-2:00 Plank or Plank Shoulder Taps