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Monday 10/16/17

from CrossFit.com A.20 minute AMRAP 15 Burpees 30 Calorie Row (may sub bike OR 400m run for 30 cal row if all rowers are taken) B. 4×6 Back Squats at 70-80%

Thursday 10/12/17

“Hildy” For Time 100 Calorie Row 75 Thrusters 45/35 50 Toes to bar 75 Wallballs 20/14 100 Calorie Row

A. Build to Heavy Set of 3 Overhead Squats within 12 minutes B. For Time 10 Burpees 10 Chest to Bar 20 Burpees 10 Chest to Bar 30 Burpees 10 Chest to Bar 20 Burpees 10 Chest to Bar 10 … Continued

Monday 10/9/17

“Fight Gone Bad” 3 Rounds for Max Reps, 1:00 Wallballs (20/14) 1:00 Sumo Deadlift High Pulls (75/55) 1:00 Box Jumps (20) 1:00 Push Press (75/55) 1:00 Calorie Row Rest 1 minute

Tuesday 10/3

A. For Time 30-20-10 KBS Box Jump Overs Sit ups . . . B. 4 Sets 8 DB Bench 3s down 10-20s Lsit hang 6-10 Glute Ham Raises

Monday 10/2/17

A. Back Squats 1×7 @76^ 1×5 @80% 1×3 @85% x2 . . . B. “Jackie” 1000m Row 50 Thrusters 45/35 30 pullups –rodney 5:30 –Joc 6:25

Wednesday 9/27

A. Build to Heavy Single PUSH PRESS Heavy 5 Heavy 4 Heavy 3 Heavy 2 Heavy 1 B. Every 3 minutes for 12 minutes: 20/15 Calorie Row OR 200m Run 15 Barbell Facing Burpees Max Push Presses (135/95) in time … Continued

Tuesday 9/26/17

A. Handstand Push-up Test Max Strict Handstand Push-ups . . . B. 5 Rounds for time 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80) . . . C. For Quality: 21-18-15-12-9 Weighted Abmat Sit-Ups (25/15) Weighted Hip … Continued

Monday 9/25

A. 18 minute Amrap 21 cal row 15 wallballs 12 dumbbell snatches 9 toes to bar . . . B. EMOM for 12 min 3 Snatches at 70%+

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