Author: crossfitking

A) Overhead Squat 5 x 8   B) Front Rack Lunge 5 x 8   C) SDHP 5 x 8   or   D) 1. 1000m Row Time Trial   2. AMRAP in 14 minutes: 14 SDHP (45/30kg) 14 Dips 14 Front Rack Lunges (45/30kg) 14 Bicycles (L+R=1) [vc_gallery type="image_grid" images="23946" img_size="full" column_number="2"...

For time:   21-18 Power Cleans (55/40kg) Box Jumps (24/20")   40 Situps   15 – 12 Power Cleans (55/40kg) Box Jumps (24/20")   40 Pull-Ups   9-6-3 Power Cleans (55/40kg) Box Jumps (24/20")   400m Run   Crystal finishing up the 5km run on Saturday with Liz in pursuit. [vc_gallery...

A) Masters HQ / AFFF Semi Final 20.1   AMRAP in 14 minutes: Alt EMOM Calories Bar Facing Burpees   B) Alt EMOM x 14   14 Bulgarian Split Squats (7 x L, 7 x R)   8 - 14 Toes-to-Bar [vc_gallery type="image_grid" images="23834" img_size="full"...

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