Archives for Dec,2017

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12/29/17

CrossFit A297 – CrossFit Metcon (No Measure) 5 Stations at 90 Sec. each. 15 sec transition time. AMRAP 5 Rounds Rowing (Meters) KB Power Snatch Abmat w/ Medball 20/14 Front Squat (Barbell Only) Pull Ups Step Ups w/ 45/35 DB
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12/28/17

CrossFit A297 – CrossFit Metcon (AMRAP – Rounds and Reps) ECT Team of 2 28 Min AMRAP 21 x WallBalls 20/14 15 Cal Row 9 x DBL KB Deadlift 70/53 *Complete FULL round before switching partners* Metcon (2 Rounds for time) 5 Rounds 7 x Squat Clean...
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12/27/17

CrossFit A297 – CrossFit Metcon (Time) 3 Rounds 200 m run 50 Ft DBL DB waling lunges 12 x Toes to bar 6 x Burpee touch target Cash out: Team of 3 100 x Burpee Tire flip Metcon (AMRAP – Rounds) 12 min EMOM 8 x Box Jump 24/20 4 x Power Snatch...
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12/22/17

CrossFit A297 – CrossFit Metcon (Time) 12 Days of Christmas 1 Squat Snatch 135/95 2 x Box Jump 24/20 3 x Push Press 135/95 4 x Toes to Bar 5 x Hang Power Clean 135/95 6 x Hand Release Push Ups 7 x Deadlifts 135/95 8 x Burpees 9 x Kettlebel Swings...
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12/21/17

CrossFit A297 – CrossFit Metcon (Time) ECT 5 Rounds 20 Cal Row 60ft Sled Push ( 4×45/3×45) 30 x Wallballs 20/14 Cash Out: 1 mile Run Metcon (Time) 12 Min Emom 8 x Back Squat 135/95 4 x Front Squat 4 Min Rest Every 90 sec for 6 sets 200...
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12/20/17

CrossFit A297 – CrossFit Metcon (Time) ECT BUY-IN 10 x Wall Walks + 600 m Run 7 Rounds 7 x Burpees 7 x DBL KB Deadlift (between Legs) 53/35 7 x DBL KB Thrusters 7 x DBL KB Ski’s (weight on the side) 7 x Sprawl Tuck Jumps High-Hang Clean (2-2-2-2-2-2)...
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