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10112017

CrossFit Twenty Pound Hammer – CrossFit Gymnastics A: Handstand Walk (Practice) Metcon B: Metcon (Time) 5 rounds w/ 2 minutes rest: 300m run 20 Russian swings (53/35) Max unbroken HSPU RX+: [...]

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10052017

CrossFit Twenty Pound Hammer – CrossFit Gymnastics A: Metcon (No Measure) EMOM10: Minute 1 = 3-5 strict pull ups Minute 2 = 3-5 strict dips *Add weight if appropriate **Scale up to ring [...]

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10032017

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Power Clean + Front Squat Complex (6 sets, building to a heavy) Hang power clean + power clean + front squat, 1+1+2 Metcon B: Metcon [...]