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Tuesday 9/5/17

A. 4×3 Thrusters at 60% 1RM Front squat +5-10lbs from last week . . . B. For Time 800 Meter Run 30 Calorie Row 25 Bar Facing Burpees 20 squat clean Thrusters (115/80)

Wednesday 8/29

A. Every 2 minutes for 16 minutes 1 Snatch at 82%+5lbs . . . B.5 Rounds for # of Reps Max Reps Bench Press 185/125 Max Reps Strict Pullups (do not rest between bench and pull-ups) Rest 3 minutes between … Continued

Tuesday 8/28

For Time 30 Thrusters 30 Box Jumps 30 Pull-ups 60 cal row 30 ghd sit ups 30 box jumps 30 thrusters

Thursday 8/24/17

Pick your Poison . . 5k Row OR 5k Run . . These are two of the most programmed workouts on crossfit.com Being scared and uncomfortable is ok. Push yourself and see how you do 🙂 . . . Ryan … Continued

Monday 8/21/17

A. 1rm Back Squat . . . B. 5 Rounds For Time 400m Run 20 Alternating Dumbbell Snatches 50/35 –18 minute Time Cap

Friday 8/19/17

A. Snatch 1RM B. 3 Rounds for Time 10 Chest to Bar 10 Front Squats 10 Burpees 165/115 Rest 2 minutes Between rounds

Tuesday 8/18/17

We will test Snatch Tomorrow A. 10 minute AMRAP 200m Run 200m Row 10 Burpees . . . B. 10 Minute Amrap 20 Air Squats 10 Toes To bar 10 Pushups . . . C. 10 minute AMRAP 30 Double … Continued

Wednesday 8/16/17

A.Every 2 minutes for 20 minutes: 1 Deadlift until you reach 1RM B.For Time: 10 minute AMRAP 20 walking lunges 20 Kettlebell Swings

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