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01172019

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (Weight) 30 minute grind: 15 burpees AFAP 200m farmers carry AHAP 100 ft. plate push 3-5 x DeFranco ab complex* Score FC weight per [...]

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01092019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Power Clean (3 TnG PC x 8 sets – submaximal weight) Metcon B: Metcon (Time) For time: 25 ball slams 25 box jump overs (24/20) [...]

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