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CrossFit-190831

Burpee’s with Friends! MetCon 20-18-16-14-12-10-8-6-4-2 Burpee Pullup *200m run before each round *22min Cap

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CrossFit-190817

Who doesn’t love a nice bike ride on a Saturday! Cardio For Time 6000m AAB* *Split b/n you and your partner as you want *E2MOM = 6 synchronized burpees *18min Cap Optional BuyOut “Hollow Row”

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CrossFit-190803

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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CrossFit-190727

Strength/MetCon For Time (Divide as Needed) 100 Stepup (24/20) 50 AmSw (24/16) 50 Pushup 100 WB (20/14) 50 Pushup 50 AmSw (24/16) 100 Reverse Lunges *30min Cap Optional BuyOut “Push & Pull”

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CrossFit-190720

Cardio  AMRAP 20* 10-20-30… T2B Alt DB Sn (50/35) SA DB OHS (50/35)** *Share workload how you wish **Scale to SA DB FSQ Optional BuyOut “ScapJacked v3”

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CrossFit-190713

Stay snatchy my friends! Strength/MetCon For Time 120 PSn (95/65) *EMOM = 5 synchro ASQ *14min Cap Optional BuyOut “The Finisher”

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CrossFit-190706

MetCon/Cardio AMRAP 20 10 PCl (185/130) 30m Sled Pull (4×45/3×45) *IGYGYG Format *2 or 3 people *Repeat (7/7/18) Optional Buy Out “Hollow Row”

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CrossFit-190629

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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CrossFit-190615

Getting some serious leg building in today!   MetCon 21-15-9 Synchro FSQ (155/110) Pullup Then ME Reverse Sled Pull (3×45/2×45) *On a 12min clock *Score = distance (in meters) covered with sled Optional BuyOut “Dat Ass Doe”

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CrossFit-190608

All the strength building!   Strength/MetCon 4ea RFR 500m Row 15 DB Strict Press (Moderate) ME Strict Pullup *IGYG full rounds *Score = total number of pullup reps** **Pick a challenging pullup option Optional BuyOut “Roped”

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