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W.O.D
Power snatch+snatch EMOTMx8 min
"Flintstones"
3rds
42 Wallballs 20/14
24/21/Bike/Row
12/8 Strict pullups
6-4-2 snatch(115/75-135/95-155/105)
Post W.O.D.
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"""Hot and Heavy""
4 Rounds For Time (30 Minute Cap):
75/60 Calorie Assault Bike or row
60 Toes to Bar
45 Power Cleans
30 Front rack lunges
Round 1: 95/65
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105 Post W.O.D.
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"Snake Doctor"
2rds
12 Box Jump overs 24/20
1 Rope climb
12 power snatch 95/65
1 Rope climb
12 overhead squats 95/65
1 Rope climb
40 abmat situps
Then cashout 400m suitcase carry 1x53/35
Post W.O.D.
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W.O.D
Alt EMOTMx8 3 HPC/3 PJ
"Snack Bar"
3rds
.6 Bike
10 Hang power cleans 135/95
500m row
10 Push Jerk 135/95
Post W.O.D.
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"CrossFit Total"
1rm
Back squat
Press
Deadlift
Post W.O.D.
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W.O.D
""Championship Helen"
5rds
400m run
21 KBS 53/35 (American)
12 Pullups Post W.O.D.
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W.O.D
"Roman Candle"
16 min AMRAP
12 Burpees laterally over DB
50 DU
10 TTB
50 DU
12 DB lunges 2x50/35
Post W.O.D.
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W.O.D
See you all at 9am! Post W.O.D.
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W.O.D
Happy Thanksgiving! Post W.O.D.
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W.O.D
DU skills
Power snatch+2 OHS 2ct pause in hole 1 EMOTMx6 min
"Double Jointed"
15 min AMRAP
15 Overhead squats 95/65
30 DU
15 KB Sumo deadlifts 70/53
30 DU
Post W.O.D.
