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

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Strength/MetCon 6-8 Sets (12min Clock) 1 PCl + HPCl *Work up in weight until you find something heavy Then AMRAP 16 3 “Cindy” Rounds 5 PCl (135/95) Optional BuyOut “Evil Bear”

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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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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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All the lifting and then all the tabata! It is gonna be the BEST DAY EVER! Strength E2MOM x 6 3 Front Squats *Ascending in weight up to heavy 3 *30 DUs after each set of FSQ Tabata Bottom 2 Bottom Air Squats *Resting position is at bottom of squat

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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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In honor of Lt. Michael Murphy Strength/MetCon “Murph” For Time 1 Mile Run 100 Pullups 200 Pushups 300 Air Squats 1 Mile Run *No time cap *Weight vest will be at coach’s/your discretion Partition Options Unbroken 20x (5, 10, 15) 10x (10, 20, 30) Run together, partition middle with partner)

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That feeling when this will be fun…but #pain at the same time.   MetCon “Barbara” 5 RFT 20 Pullups 30 Pushups 40 Situps 50 ASQ 3min Rest *5min/working round Optional Buy Out “Night Out”

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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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I’m not a snitcher, I just tell it like it is -Cindy Brady (Brady Bunch)   MetCon Partner “Cindy” AMRAP 20 5 Pullups 10 Pushups 15 ASQ *Option 1 = IGYG Rounds *Option 2 = IGYG Mvmts Optional Buy Out “Midline Bike”

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