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DANA DEFELICE 

What do you enjoy most about being a member of CrossFit Middle Village? 

Sunday funday 12/1

For time 

Saturday 11/30

Team Saturday 

Warmup:

4:00 Blood Flow

(Sprint last :15 second)

**please don’

Thursday 11/28 

“A Jacked and Pale Thanksgiving Special” 

Warmup:

2 rounds

:90bike/ski/row (progressive every :90)
5/5 single-arm suitcase deadlift
5/5 single-arm KB bent over row (slow)

Warmup

2x: 

“The sabeth”

AMRAP 10:

200m team run or 30cal Row

42 KBS

42 Thrusters @75/55

Rest