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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-190716

Burning the legs and the lungs!   Strength LM 4×8 Heavy Strict Pullup Then 15-12-9 FSQ (135/95) C2B FSQ = 1:30, 1min, :30; C2B = 1min, :45, :30 Optional BuyOut “Gymnasty v2”

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CrossFit-190606

Strength/MetCon Squat “Elizabeth” 21-15-9 SqCl (135/95) Ring Dip SqCl = 2min, 1:30, 1min; RD = 1:30, 1min, :30 ***Doublecheck Times from last time*** Optional BuyOut “Recovery Bike”

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CrossFit-190504

We’re here to PUMP you UP!   Strength BSQ (GVT) 10×10 @ 60% 1RM *1min rest b/n sets 5min Rest Bench Press (GVT) 10×10 @ 60% 1RM *1min rest b/n sets Optional BuyOut “Night Out”

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CrossFit-190426

It’s NANCY Day!!  The day you didn’t know you were waiting for! 🙂   Strength/MetCon “Nancy” 5 RFT 400m Run 15 OHS (95/65) R = 2:30, OHS = 1min Optional BuyOut “Grip & Core”

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CrossFit-190424

Burpees for everyone!   Strength/MetCon 15-12-9 HSqSn (115/80) Burpee Over Bar *Can be HPSn if necessary HSqSn = 1:30, 1:15, 1min; BOB = 1:30, 1:15, 1min Optional BuyOut “Bi’s + Tri’s + Holiday Inn”

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CrossFit-190415

Its 2 for one, two workouts one day! All the lifts and then all the tabata Strength EMOM x 12 1 SqSn (~80%) *Can adjust weight as needed *Miss a lift? Wait for the next minute *Score = weight MetCon Tabata Burpees to Plate (45#) *Score = reps Optional BuyOut

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