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June 9, 2017

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CrossFit Black Box - CrossFitWarm-up500m Row 1min Samson stretch each side 50ft walking lunges 50ft spiderman crawl 50ft duck walkWeightliftingBack Squat (3x3-3-3-3)3 sets of 3-3-3-3 Rest :20 between sets, rest 2:30 between cluster of sets. Post weight for last cluster of setsMetconMetcon (No Measure)EMOM for 10min: Odd: Row 15/12 Calories…

June 8, 2017

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CrossFit Black Box - CrossFitWarm-up200m run 100m run backwards 20 Frankensteins 1min side to side leg swings 50ft high knees 50ft butt kickers Samson stretchMetcon ()Metcon (AMRAP - Rounds and Reps)Amrap in 15min: "Helen" 1 round of Helen= 400m Run 21 Kbs, 53/35 12 Pull-upsCool DownCompetitor/AccessoryBench Press (1 Rep Max)work…

June 7, 2017

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CrossFit Black Box - CrossFitWarm-up500m Row 20 Frankenstein steps 20 Walking Lunges 3 rounds: 5 Strict pull-ups 10 Hand Release Push-ups 15 GHD Sit-upsWeightliftingMetcon (Weight)One set E2M for 10 Minutes: 10-8-6-8-10 Clean and Jerk, 135/95 **IMPORTANT** Scale weight as necessary to stick to TOUCH AND GO, UNBROKEN SETS. Roughly 30…