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Main – CrossFit Please Bring Long Socks to Protect your shins from the rope! Metcon (Time) 10 Rounds: 200 M Run 10 Kettle Bell Swings 4 Rope Climb Pulls

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Main – CrossFit Weightlifting 7 cycles increase weight each round: 1 Power Clean 3 Front Squats Front Rack Support Hold for remaining of minute Rest 1 min. Score= heaviest successful weight Metcon (Time) 30 Bar Facing Burpees

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Main – CrossFit We are going to play like kids to day and get in a great workout! Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it.

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Main – CrossFit CrossFit often pays tribute to fallen servicemen with a “hero” workout named in their honor. “DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom. DT (Time) 5 Rounds for time: 12 Deadlifts, 155# […]

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Main – CrossFit We will be working out in teams of three for Sun Endurance WOD. Team Mate #1 will run 200m, #2 will plank, #3 will do box jump burpees. When #1 returns from run they will go to #2 position, #2 goes to #3 and #3 takes off on the 200m run. 20min […]