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Main – SWOD View Public Whiteboard The CrossFit Total (Total Weight)
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Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 5 ring muscle ups (RX plus only) 10 TTB 15 air squats 20 alternating Front rack lunges 95/65 200 meter run
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Main – CrossFit View Public Whiteboard CrossFit Games Open 12.1 (AMRAP – Rounds and Reps) 7-Minute AMRAP of: Burpees to a 6″ targetMUST jump off the floor every rep, We will not use a 6 inch target. CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk,…
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Main – CrossFit View Public Whiteboard Metcon (Weight) EMOTM for 12 minutes 1 squat snatch + 1 hang squat snatchIncrease weight through the EMOTM, score is single heaviest complex hit. Metcon (Time) 5 RFT 10 KB SDHP 53/35 15 wall ball 20/14 30 double unders3×1 singles 15 minute time cap
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Main – SWOD View Public Whiteboard Deadlift (5 x 3) Metcon (AMRAP – Rounds) EMOTM 8 mins DL 2 reps @ 3 RM
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Main – CrossFit View Public Whiteboard Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsPlacing a 35 minute time cap just to keep classes on time.
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Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Partner A 20 thrusters Partner B 20 thrusters Both partners run 200 meters A 40 wall balls B 40 wall balls Both run 400 meters A 80 air squats B 80 air squats Both run800 meters A 40 push-ups B40 push-ups Both run 400 meters…
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Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) EMOTM for 5 minutes Double unders 30 seconds on 30 seconds off Metcon (Time) 3 RFT 10 wall walks 20 box jumps 24/20 40 situps 400 Meter run
SWOD 081414
Main – SWOD View Public Whiteboard Metcon (AMRAP – Reps) 3-3-3-3 Box Squats 4-4-4 Tempo Back Squats (30X1) 2-2 Low-bar Back Squats 1-1-1-1-1 High Bar Back Squat 1 set of Max Effort unbroken air squats (This is your score)
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Main – CrossFit View Public Whiteboard Half Hour Dead Lift Challenge (AMRAP – Reps) Half Hour Dead Lift Challenge 315/175 RXAs many reps as possible in 30 minutes. Drop every bar from the top.