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Sept 6, 2017

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CrossFit Black Box - CrossFitMetconMetcon (AMRAP - Reps)4 x 5min rounds 3:30 to complete: 400m Run 15 Thrusters, 95/65 Max effort Bar-Facing Burpees in remaining time *Score is total burpees completed in all 4 roundsCompetitor/Accessory1 Pause Snatch + 2 Snatches (1-1-1-1-1-1-1-1)1 Pause Snatch + 2 Full SnatchesComplete 1 rep Pausing…

Sept 5, 2017

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CrossFit Black Box - CrossFitWeightliftingBack Rack Lunge (6-6-6-6)3 reps each leg, work up to a heavy set of 6 althernating repsMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 7min: 10 OHS, 135/95 50 Double Unders (100 Singles)Competitor/AccessoryMetcon (No Measure)3 unscored rounds: 20 Alternating Dumbbell strict press 15 Bent-over rows 15 Romanian…

Sept 1, 2017

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CrossFit Black Box - CrossFitMetconMetcon (Time)21-15-9 STOH, 135/95 T2B *5min rest before next coupletMetcon (Time)9-15-21 Deadlifts, 185/135 Box Jump On and Overs, 24/20"Scored seperately...may have to do some math from start time for the second couplet.Competitor/AccessoryBack Squat (2-2-2-20)*Work to a heavy double, then take 70% of that for 1 set…

Aug 31, 2017

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CrossFit Black Box - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 20min: 400m Run 20 Burpees 60 Double Unders (120 singles) RX+= Unbroken DU10reps per 100m run for partial roundsCompetitor/AccessoryMetcon (Weight)EMOM for 10min Power Clean + Hang Squat Clean + TNG Squat Clean *You choose the weightAim for no misses...post…

Aug 30, 2017

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CrossFit Black Box - CrossFitMetconMetcon (Time)42-30-18 Wall Balls, 20/14 SDHP, 75/55 Box Jumps, 20" Push Press, 75/55 Calorie RowCompetitor/AccessoryMetcon (No Measure)4 Rounds: 100m Unbroken Farmers Carry, 2x70/53 100m OH Carry, 53/35 (switch arms at turnaround)First Pull-upMetcon (No Measure)3 untimed rounds: 20 Dumbbell Rows (knee and hand on bench, 10 each…