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06302018

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Reps) With a partner, for total reps, 1 person working at a time except on the burpees: 5 mins: 50m sprint 4 mins: MUs 3 [...]

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06282018

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Split Jerk (3,3,2,2,1,1,1 – build to tough but not max single) Metcon B: Metcon (Time) For time: 21-15-9 DB snatch (50/35) [...]

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06272018

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Power Clean + Front Squat + Squat Clean (15 mins practice, building to a tough complex) 1+1+1 Metcon B: Lift Up Luke (AMRAP – [...]

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06262018

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) On a running clock: 0-8 mins: AMRAP of 5 front squats 10/7 push ups 15 box jumps (24/20) 8-10 mins: [...]

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06252018

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Bench Press (5×4-6) Metcon B: Team 300FY (Time) In teams of 3, dividing the work however you want, complete 300 cals on the [...]

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06232018

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) Buy in: 600m partner farmers carry (2 KBs/DBs per pair) – RX is 53/35 or heavier 3RFT of 24 hang power snatch (95/65) 32 [...]

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Pride WOD

Announcements Normal class schedule tomorrow Saturday! All classes as regularly scheduled. See you for the WOD! CrossFit Twenty Pound Hammer – CrossFit Metcon Marsha (AMRAP – Rounds [...]

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06212018

Announcements Normal class schedule tomorrow Saturday! All classes as regularly scheduled. See you for the WOD! CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Weight) E3M x 6 sets: [...]

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