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I go Monday-Thursday, take Friday off. Every Sat is a long WOD at the box with no strength component. Sometime I go to open gym on Sundays to work on form no heavy weights unless I missed a day...

I do crossfit, today I did a 40 minute on the minute work out. 45 seconds on the assault bike, then on to 10 kettle bell swings, then 10 squats and then 5 power cleans. I am a bit sore right...