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CrossFit-190823

Testing Group 3 Rings (15min) + Squat Endurance (15min) *Partner up to help count and judge —Already Tested? Use W2D2 Retest Slide

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CrossFit-190816

Strength/Cardio E2MOM x 8 30 DUs 1 SqSn + 2 HSqSn *Score = weight *Must hang onto bar thru all 3 reps for weight to count *Retest from 5/10/19 Optional BuyOut “Evil Bear”

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CrossFit-190802

Posted by 8PM! WIN 🙂   Cardio “Nancy” 5 RFT 400m Run 15 OHS (95/65) *2:30, 1min Optional BuyOut “Roped”

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CrossFit-190726

But did you die? Cardio Death by 44’ *Can be Death by 20m Row if need be *We will set intervals for this so people don’t have to reset the screen every time Optional BuyOut “Midline”

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CrossFit-190719

Super OG CrossFit WOD!   Strength/MetCon “Nasty Girls” 3 RFT 50 ASQ 7 RMU 10 HPCl (135/95) *ASQ = 1:30, RMU = 1min, HPCl = 1min Optional BuyOut “Body Armor v3”

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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-190705

Cardio LM For Time 50/35 Cal Bike Then 3 Rounds 25 WB (20/14) 50 DU *Every break in WB = 1 BMU or 5 Pullups Bike = 5min, WB = 1:30, DU = 1:30 Optional BuyOut “Dat Plank Doe”

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CrossFit-190628

Deadlifts…the king and queen of lifts and also booty gainz! Strength 6x(1min on/1min off) 5 Deadlift (75-80%) ME Pushup *2 scores = weight on DL & total number of reps in pushups Optional BuyOut “ScapJacked v3”

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CrossFit-190621

Word of the day is STABILIZE!   MetCon AMRAP 7 5 KB Bear Complex (Heavy)* 10 Hollow Rocks *Swing, clean, FSQ, push press, thruster Optional BuyOut “The Pump”

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