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June 2, 2017

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CrossFit Black Box - CrossFitWarm-up400m run 3 rounds 20 Frankensteins 20 walking lunges 10 hand release pushups 10 ghd situpsCool DownThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsBrenton (Time)5 Rounds For Time: 100' Bear Crawl 100'…

June 1, 2017

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CrossFit Black Box - CrossFitWarm-up1min calf stretch each leg 1min leg swings 1min samson stretch each side 400m jog 20 dislocators w/pvc 20 push presses w/empty barMetconMetcon (Time)6x5min rounds, each for time: 400m Run 7 Shoulder-to-Overhead (1RM strict press weight) 10 Toes-to-bar *rest for remaining timeScore is slowest time of…

May 30, 2017

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CrossFit Black Box - CrossFitWarm-up500m row 1min Samson Stretch each side 3 rounds: 20 Frankensteins 20 Walking Lunge Steps 10 Inch Worms w/pressoutWeightliftingMetcon (Weight)Power Snatch 1 Set Every 2 Minutes: 10-8-6-8-10 at 135/95lbs *Scale as needed in order to make sure sets are unbroken, touch and go.MetconMetcon (AMRAP - Rounds…