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Today we celebrate the birthday of Marlin, who in record time has become a passionate and strong crossfitter, even changing her session time to early mornings, and keeping up her steady progress. Can you spell AWESOME?

Strength/skills

Snatch high pull 3, 3, 3, 3

Conditioning

Interval workout, 5 rounds
20 seconds work – 30 seconds rest
Jack knives
Squats
Sit-ups
Lunges