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Friday March 1st, 2019
Crossfit Games Open 19.2 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# ...
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WORKOUT OF THE DAY
Thursday February 28th, 2019
Metcon 5 Rounds 20 Dead Lift #115/75 15 KB Swings #53/35 10 STOH #115/75 200m Run
Wednesday February 27th, 2019
Strength Snatch + 2 OHS (Work Up to a HEAVY set from the floor! ) Metcon 8 Min AMRAP 12 Power Snatch #95/65 12 T2B
Tuesday February 26th, 2019
Metcon 3 Times Through 2 RFT 10 Burpee Box Jump Overs 24/20 10 Double DB Snatch #50/35 50 Double Unders 2 Min Rest
Monday February 25th, 2019
Strength Front Squat 2x10 (stay at the same weight for the both sets) Metcon 2 Rounds For Time 18 Thrusters #115/75 18 Pull Ups
Saturday Partner WOD
Metcon 30 - Synchro T2B 40 - Synchro DB Snatches alt. Arms #50/35 50 - Synchro DB Step Overs 24/20 #50/35 40 - Synchro DB Snatches alt....
Thursday February 21st, 2019
Metcon 3 Rounds 1 Min @ each Station - Air Squats - T2B - Row for Cals - KB Dead Lift - REST
Wednesday February 20th, 2019
Strength 2 Push Jerks + 1 Split Jerk (Work up to a HEAVY Set) Metcon 3 Rounds 15 Clean & Jerks #115/75 50 Double Unders
Tuesday February 19th, 2019
Metcon 16 Min AMRAP Ladder (3-3-3..6-6-6..9-9-9..etc) Pull ups Burpees Box Jump Overs 24/20 Wall Balls #20/14
Presidents Day
Remember we are only open @ 8:30am & 9:30am Metcon “T” 5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell...
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