091914

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Main – CrossFit View Public Whiteboard Metcon (Weight) Strength: Weighted Chin ups 2-2-2-2-2 Metcon (Time) Cashin 400m run 5 rounds 95/65 5 Power Snatch 10 Overhead Squat 15 Bar Facing Burpees Cashout 400 m run Runs are included in time Rx + 115/75 and 800m runs

140919

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Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3×5 Narrow Grip OHS Metcon (Time) WupWOD 300m Row 30 Pullups Metcon (Weight) Skillz and Drillz E90sec for 6 min 1 German PC (5 sec counts) 1 SqCl (full Speed) Increase Weight throughout Back Squat (1-1-1-1-1-1-1) Build to a 1RM EMOTM (10)…