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Main – CrossFit Weightlifting Back Squat (6×6, across) Metcon Metcon (AMRAP – Rounds and Reps) With a running clock… at the 0:00, AMRAP 5 min of: 10 Bar Facing Burpees 15 Thrusters, 95/65 20 C2B Pull ups -Then- 1 minute Rest Metcon (Time) at the 6:00, for time: 25 OHS, 135/95 75 Double unders 25 […]

Main – CrossFit Warm-up (No Measure) Your team will have 6 minutes to warm up and figure out how to go about your Front Squat max. The 8 minute timer will start 6 minutes into the start of your class time. We will be pressed for time and have to be prepared. Please read through

Main – CrossFit Metcon Your Grace (Time) 30 Clean & Jerks (65% of 1RM) Metcon Metcon (Time) For Time: 800m Run5:30am please wear something with color. MOBILITY after the WOD’s

Main – CrossFit Weightlifting Power Snatch (1 RM) Metcon Metcon (3 Rounds for reps) AMRAP 3: 3 Power Snatch (135/95) 20 DU Rest 3 minutes AMRAP 4: 4 Power Snatch (115/80) 20 DU Rest 4 minutes AMRAP 5: 5 Power Snatch (95/65) 20 DU

Main – CrossFit Weightlifting Clean and Jerk (1 RM) Metcon Brandon (Time) 1,000m Row followed by 6 RFT of: 9 Front Squats, 155/105 9 C2B 9 KBS, 32kg/24kg ADV RX 4 Bar MU

Main – CrossFit Weightlifting Front Squat (6×6, across) Metcon Cindy Strong (Time) 4 Rounds 15 DL 185/135 15 WB 20/14 15 Push-ups 15 Box Jumps 24/20 L2 135/115 L1 115/95Happy Birthday Cindy. It has been over 1 year that Cindy has been cancer free.

Main – CrossFit Weightlifting Snatch Complex w/OHS (at 75% of 1RM Power Snatch) Power Snatch + Hang Squat Snatch + Hang Snatch + OHS Metcon Metcon (Time) 4 RFT: 400m Run 4 Muscle ups 8 Front Rack Walking Lunge, 135/95 RX 400m Run 8 C2B Pull-ups 12 Front Rack Walking Lunge, 115/75

Main – CrossFit Weightlifting Shoulder Press (10-8-6-4-2) Metcon 11/19/2013 WOD (Time) 3 Rounds 40 DU 20 T2B 10 OHS 95/65

Main – CrossFit Weightlifting Back Squat (6×6, across) Metcon Metcon (AMRAP – Reps) 3 Rounds 2 minute at each station 50 m Farmers Carry 32/24kg 50 m Sled Push 45/90 Row for Calorie Power Cleans 95/65 30 seconds between stations and 2 minute rest between rounds. On the sled push and Farmers carry the half

Main – CrossFit Metcon Metcon (Time) For time ADV RX 7-6-5-4-3-2-1 Muscle ups 14-12-10-8-6-4-2 Box Jumps, 24/20 RX 7-6-5-4-3-2-1 Bent Over Rows, 95/75 14-12-10-8-6-4-2 Box Jumps, 24/20 Metcon Metcon (Time) For time: 1,000 Meter Row 40 Pull-Ups 30 Thrusters (95/65) 20 Lateral Barbell Burpees