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Main – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) In Teams of TWO, complete the following: AMRAP 5 250m Row Box Jumps (20″) – REPS AMRAP 5 120m Sand Bag Carry KB Goblet Squats (53/35) – REPS AMRAP 5 50 Double Unders (150 singles) Reverse […]

Main – CrossFit View Public Whiteboard Metcon CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar […]

Main – CrossFit View Public Whiteboard Metcon Metcon (No Measure) 5 Rounds for Quality: 20 Double Unders 15 Situps 10 Perfect Air Squats 5 HSPU Weightlifting Deadlift (5×3 @ 60% 1RM (controlled no drop)) Cash Out Use remainder of class to work on your Weakness/SMART Goals!

Main – CrossFit View Public Whiteboard Metcon 1000m Row (Time) Max Effort 1000m Row Weightlifting Bench Press (3 x Max Reps @ Bodweight ) Take 3 attempts at max reps of bench at your bodyweight. Record best round/reps. Metcon Metcon (Time) 50 Box Jumps 20″ 40 KB […]

Main – CrossFit View Public Whiteboard Weightlifting Back Squat (Find 3RM) Metcon Metcon (Time) 12-9-6-3 S2OH (135/95#, no rack) Pullups 200m Run Cash Out 20 Roll to Candle Stick Demo: http://gymnasticswod.com/content/roll-candle-stick

Main – CrossFit View Public Whiteboard Metcon Metcon (Time) mini “Griff” Run 400m Run 120m backwards Run 400m Run 120mm backwards Weightlifting Thruster (5×5) same weight, rest 1-2minutes btwn rounds Metcon Metcon (Time) EMOM 7 minutes 10 Burpees

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) OPEN GYM – Mobilize, Stretch, Dynamic Warm-up – Make-up or Create a WOD – 14.4 make-up or redo Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# […]

Main – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) “Batman and Robin” In teams of 2, 25 Minute AMRAP: Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (95, 65) until A gets back. Switch and repeat. […]