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A) 0:00 – 12:00 50/40 Calories   then AMRAP   10 Ring Dips (^Bar Muscle-Ups) 20 Situps 30 Wall Balls (9/6kg)   B ) 17:00 – 29:00 50 RKB Swings (24/16kg)   then AMRAP   10 DB Floor Presses (2 x 20/15kg) 20 DB Deadlifts (2 x 20/15kg) 30 Lateral Jumps (across 1 DB....

Gym closed - lockdown WOD #4 A) Last chance qualifier #21.1   42-30-18 reps for time: Calories (sub Weighted Stepups) Hang DB Snatch (22.5/15kg) (sub a barbell or kettlebell, or Box Dips)   RM - 9.20 Rx'd   B ) Alt EMOM x 20 minutes: Odds: 3 - 8 Strict...

New class times begin today: 6 - 7am CrossFit 7.20 - 8.20am CrossFit 8.40 - 9.40am CrossFit 10 - 11am CrossFit Kids   A) "Yeti" For time: 25 Pull-Ups 10 Muscle-Ups 2400m Run 10 Muscle-Ups 25 Pull-Ups   or   B) "Abbate" For time: 1600m Run 21 Clean and Jerks (70/47.5kg) 800m Run 21 Clean and Jerks (70/47.5kg) 1600m Run [vc_row css_animation="" row_type="row"...

3 rounds for time:   90 Double Unders   21 Wall Balls (9/6kg) 21 Pull-Ups   15 Deadlifts (60/40kg) 15 HSPU   9 Power Snatches (60/40kg) 9 Back Squats (60/40kg)   - 8 minute time cap per round   - if you get capped complete the next round of D-U then pick up...

CrossFit 7.30am Weightlifting technique 8.30am   A) AMRAP in 10 minutes: 100m Run 5 Box Stepups (1 x 15/10kg) 200m Run 10 Box Stepups 300m Run 15 Box Stepups 200m Run 10 Box Stepups 100m Run 5 Box Stepups   or   B) Alternating EMOM x 10 minutes: 20 Alternating Dumbbell Snatches 20 Goblet Squats   then   C) For time: 200 Double Unders 4...

A) E2.5M @ 75%+ of 1RM x 5 rounds 5 Bench Presses   Then either   B) 3 rft: 1km Run 20 Alt DB Snatches (1 x 20/15kg)   or   C) E2.5M @ 75%+ of 1RM x 5 rounds 5 Back Squats [vc_gallery type="image_grid" images="22383" img_size="full"...

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