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06292019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP20: 12 toes to bar 10 DB push press 8 renegade rows/ side Switch every time non-working partner [...]

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Pride WOD

CrossFit Twenty Pound Hammer – CrossFit Metcon Marsha (AMRAP – Rounds and Reps) AMRAP24: Buy in = 92 DUs + 7 burpees In the remaining time, AMRAP of 8 deadlifts (275/205) 24 box jumps [...]

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06252019

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (AMRAP – Reps) AMRAP30: 2 mile run 150 air squats 120 AbMat sit ups 90 box jumps (24/20) 60 push ups 30 pull ups 2 mile run is [...]

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06242019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Deadlift + Hang Power Clean + Front Squat + Jerk (10-15 minutes; movement prep for “B”) 1+1+1+1 Metcon B: Metcon (Time) [...]

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06222019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) For time, 80-40-20: Front rack lunge (total reps) Push press Russian swing Burpee Working 30 sec. on/30 sec. off with a partner. [...]

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06212019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Deadlift (4×6; rest 2-3 minutes) Metcon B: Metcon (Time) 4RFT: 16 front squats (95/65) 8 toes to bar 250m run RX+ = run faster

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06202019

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (Weight) EMOM18: Min 1 = 3-5 weighted pull ups Min 2 = 30-45 sec. handstand push ups Min 3 = mobility Score heaviest set of WPU. [...]

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06192019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Clean (15 minutes practice, sets of 3 not TnG) Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP15: 9 power cleans (135/85) 60 [...]

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