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Nov 22, 2017

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CrossFit Black Box - CrossFitMetconMetcon (AMRAP - Reps)3 Round: AMRAP 5: 30ft Handstand Walk 5 Squat Snatches, 155/105 2 Rope Climbs Rest 2:00*Reset for each amrap. Score is total reps performed. 10ft hsw=10reps, 1 rope climb=1 repCompetitor/AccessoryMetcon (No Measure)Dog Sled Push *Heavy AF* 50ft x 6 Rest 90 seconds betweenReverse…

Nov 21, 2017

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CrossFit Black Box - CrossFitMetconMetcon (Time)10 Rounds for time: 3 Power Cleans, 205/135 15 Wall Balls, 20/14Competitor/AccessoryMetcon (Time)6 Rounds: .5/.4mile Assault Bike 8 Pull-ups 6 C2B Pull-ups 4 Bar Muscle-ups Rest 60 Seconds*Score is total time including rest. Scale to Ring Rows, Jumping pull-ups, jumping c2b pull-ups

Nov 20, 2017

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CrossFit Black Box - CrossFitWeightliftingBack Squat (Find a new 1RM)MetconMetcon (AMRAP - Reps)7 minute ladder: 1 Push Press, 135/95 1 Strict Pull-up 2 Push Presses, 135/95 2 Strict Pull-ups Etc. Continue as far up the ladder as possible. Score is total reps performed.Competitor/AccessorySnatch (3-3-3-3-3-3 @ 75-80% of 1RM)*Same weight across.…

Nov 17, 2017

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CrossFit Black Box - CrossFitMetconNate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereCompetitor/AccessoryMetcon (Weight)With a Running Clock... 5min…

Nov 15, 2017

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CrossFit Black Box - CrossFitWeightliftingBack Squat (20min to find a Heavy Double, then 70% for 1x20)MetconMetcon (Time)Partner 800m Farmers Carry 2x70/53lb KettlebellsCompetitor/AccessoryMetcon (Distance)Row Conditioning :30 On/:30 Off 1:00 On/1:00 Off 1:30 On/1:30 Off Repeat for a total of 3 Rounds. Score is total meters rowed