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108 COMPETE Bar Barbell benchmark Burpees clean competition cooldown cool down crossfit crossfitclass CrossFitGames CrossFitOpen double under Dumbbell einsteigerkurs endurance event front squats general warmup gymnastic handstand push-ups heavy day hspu-program lessonplan lunges manion Movement movements on-ramp onramp program pull-ups qualifier run specific warmup squats teaching toes-to-bar warmup weightlifting wettkampf wod workout workoutoftheday