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CrossFit-190722

Front squats then front squats! Strength 5-4-3-2 FSQ *Ascend in weight as appropriate Then AMRAP 15 10 FSQ (115/80) 8 Burpee Pullup Optional BuyOut “Gun Show”

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CrossFit-190712

MetCon/Cardio LM AMRAP 14 2 BSQ (115/75)* 2 DL (115/75)* 8 Burpee Over Bar *Add 2 reps to BB movements each round *Score = rounds + reps Optional BuyOut “Strict Gymnastics v3”

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CrossFit-190627

There is something about Mary!   MetCon “Mary” AMRAP 20 5 HSPU 10 Alt Pistols 15 Pullups *Modifications = challenge new skills Optional BuyOut “Midline Bike”

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CrossFit-190601

Cardi-yay!!!!   Cardio 2 Runs Each P1: 800m SB Carry (40/30) P2: AMRAP 4 Rope Climb (15’) 44’ HSWalk* *Cannot HSWalk? 88’ of baby crawl *24min Cap Optional BuyOut “Show & Go”

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CrossFit-190527

Booty Gainz! MetCon AMRAP 12 10ea PistolSq 30 RSw (24/16) 10ea DeadBug PSq = 1min RSw = 1min DB = 1:30 Optional BuyOut “Push Pull”

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CrossFit-190521

From the window….to the wall…wallballs that is!   MetCon AMRAP 9 5 RMU* 15 WB (20/14) *Mod = BMU and can do Ring Pullups Optional BuyOut “Hollow Row”

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Crossfit-190517

Choose your own adventure!  Also Murph Prep. Cardio AMRAP 16 400m Run Pullup* *O1 = 5 + 5ea *O2 = 3 + 3ea *O3 = 2 + 2ea *Rx = pullup *Sx = anything else Optional BuyOut “Row ‘Em & Rack ‘Em”

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CrossFit-190506

Strength/MetCon On a 9min Clock 21-15-9 HangSqCl (95/65) PPress (95/65) Then, AMRAP in Remaining Time 10 Pushups 5ea Deadbugs HSqCl = 1:30, 1min, :30; PP = 1min, :45, :30 *When scoring, total reps include part A and part B Optional BuyOut “Abs Up”

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CrossFit-190215

Row, Row, Row your boat! wait, why is Cindy even rowing?   MetCon/Cardio “Row Cindy Row” AMRAP 20 5 Pullups 10 Pushups 15 ASQ 20/14 Cal Row Optional BuyOut “Strict Gymnastics”

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CrossFit-190206

Stay snatchy my friends! MetCon AMRAP 8 10 PSn (95/65) 10 Burpees 2min Rest AMRAP 4 5 PSn (95/65) 5 Burpees *2 separate scores Optional BuyOut “ScapJacked v2”

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