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Partner Day! MetCon/Cardio 3 RFT 50/35 Cal Row 40 V-Ups 30 Down Ups *Partner 1 can only work on one part while the other partner is holding themselves from the pullup bar or in a support position on the rings *3min, 3min, 2min Optional BuyOut “Dat Ass Doe”

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Happy Saturday! Building mental toughness with friends! Cardio 5 RFR (Each) 250m Row (P1) ME Thruster (P2)* *95/65 *Cannot thruster until partner is rowing *14min cap Optional BuyOut “Biceps + Triceps + Holiday Inn”

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Cardio E2MOM x 4 250m Row 10 Thruster (95/65)* *Pick a thruster weight you can go unbroken every set *Score = weight x reps (ex: 95# x 40 = 3800#) Optional BuyOut “ScapJacked v2” ***Start with Big 4 Stretches***

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EPOC is in the forecast today!   MetCon/Cardio 21-15-9 Calorie Row Box Jump (24/20) Pushups 21cal = 1:30, 21boxj = 1:30, 21pu = 1min, 15cal = 1min, 15bo = 1min, 15pu = 1min, 9cal = 30sec, 9boxj = 30sec, 9pu = 30sec *Retest from 11/1/18 Optional BuyOut “Abs Up”

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But did you die…..???? Cardio Death By Calorie Row *Men = start @ 2 and up by 2’s *Women = start @ 1 and up by 1’s *Intensity is key, here Optional BuyOut “Gymnasty v2”

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Turning the little engine that could into the big engine that can!!   Cardio 1000m Row 2min Rest 1000m Row *2 Scores *1st = time on first row *2nd = difference between the 2 rows Optional Buy Out “Boulder Shoulders”

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Do you want a better engine? Because this is how you get a better engine!    Cardio For Time 21 Cal Bike 21 Cal Row 1min Rest 15 Cal Bike 15 Cal Row 1min Rest 9 Cal Bike 9 Cal Row 1min Rest 50 Burpees *Score = total time *Goal

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CrossFit WOD – 190105

Ben maximizing his pull on the rower.   Strength/Skill 2 RFT 300m Row 21 DB Hang Squat Cleans (Heavy) 300m Row 18 DB Hang Squat Cleans (Heavy) 300m row 15 DB Hang Squat Cleans (Heavy) 300m Row 12 DB Hang Squat Cleans (Heavy) 300m Row 9 DB Hang Squat Cleans

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