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June 20, 2017

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CrossFit Black Box - CrossFitWarm-up2 rounds: 20 Cal Row 10 Inch Worms 10 Walking lunge steps w/twist 10 Box Jumps 20 Dislocators w/pvcMetconAnnie (Time)50-40-30-20-10 Double-unders Sit-upsx2 Singles *15min time capMetcon (AMRAP - Reps)3 times through for total reps: Max Reps Strict Pull-ups Max Reps Strict Ring Dips *Rest 60 seconds…

June 19, 2017

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CrossFit Black Box - CrossFitWarm-up2 rounds: 200m Jog 20 Frankensteins 20 Walking lunges w/twist 10 Spiderman crawl steps 20 Dislocators w/pvcMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 15min: 60 Calorie Row 50 KBS, 53/35 40 Wall Balls, 20/14 30 Box Jump On-and-Overs, 24/20" 20 Deadlifts, 205/145Cool Down-Banded hamstring -Banded hip…

June 16, 2017

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CrossFit Black Box - CrossFitWarm-up500m Row 20 Walking lunges w/twist Spiderman stretch 1min each side 1min cobra pose 1min pigeon pose each side 10 OHS w/pvcMetconMetcon (Time)21-15-9 Calorie Row Knees-to-elbows Dumbbell Push-Presses, 2x50/35lbCool Down-Rollout chest and shoulders w/lax ball -Banded hip flexor stretch -Banded hamstring stretchCompetitor/AccessorySquat Clean (3-3-3-3-2-2-2-1-1-1)3 reps @60%…