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Thursday, June 25, 2020


Warm Up

2 Rounds: 30 Jumping Jacks 10 Lunge Elbow to Floor 5 Inchworms

Crossfit Metcon

20 Minute AMRAP

400 M Run

10 Strict Pull Ups (singles and or any grip is acceptable)


Metcon

AMRAP 15 Minutes: *With a partner! Split reps however, you want! 100 Plate Hops 100 Air Squats 100 Plate to Overhead 100 Sit Ups 100 Alternating Step Back Lunges 100 Burpees

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Friday, August 14, 2020

Front Squat  10 x 2 every 2minutes  12 Minute amrap 2 Rounds  6 BFB 3 squat cleans 135/95 2 Rounds 6 BFB 3 squat cleans 185/105 2 Rounds 6 BFB 3 Squat cleans 205/125 2 Rounds 6 BFB 3 Squat cleans 225

Thursday, August 13, 2020

Shoulder press every 2minutes 10 x 2 For Time: 50 Dubs 27 STO 95/65 27 TTB 50 Dubs 21 STO 115/80 21 TTB 50 Dubs 15 STO 135/95 15 TTB 50 Dubs 9 STO 155/105 9 TTB