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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…

June 5, 2017

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CrossFit Black Box - CrossFitWarm-up2 rounds 1min leg swings 100m jog 10 Spiderman stretch steps 10 Frankentsteins 10 Box Jumps, 24/20"MetconElizabeth (Time)21-15-9 Clean, 135# / 95# Ring Dips*12min time capWeightliftingDeadlift (3x3-3-3-3)3 sets of 3-3-3-3 *Rest 20 sec between sets. Rest 2:30 between clusters of sets.Post wieght used for 3rd cluster…

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'…