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June 14, 2017

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CrossFit Black Box - CrossFitWarm-up1min Samson stretch each side 1min calf stretch each side 20 Frankenstein steps 10 Spiderman crawl steps 10 Inch worm stepsMetconMetcon (Time)Move 7,000/5,000lbs from Ground to Overhead as quickly as possible. *5 Burpees EMOM Athlete chooses the movement and the weight. Weight will dictate the number…

June 12, 2017

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CrossFit Black Box - CrossFitWarm-upMetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restWomen's weight is 55lbs/14lbsCool Down-Banded trap stretch -Pigeon pose -Rollout glutes and backCompetitor/AccessoryMetcon (No Measure)Midline Conditioning 25-20-15-10-5 GHD…

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…