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04302014

GymBowie – Femme Fit View Public Whiteboard Back Squat (10-8-6-5-5-5) Metcon (Time) 4 rounds 5 hang clean 5 pull ups rest 2 min 4 rounds 5 squat clean 5 push ups rest 2 min 4 rounds 5 SDHP [...]

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04292014

GymBowie – Femme Fit View Public Whiteboard Deadlift (10-5-5-10-10-10) Metcon (Time) 20 Ab mat BUY IN 15 lat burpees 5 thruster 10 lat burpees 10 thruster 5 lat burpees 15 thrusters 20 ab [...]

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03312014

GymBowie – CrossFit View Public Whiteboard Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

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04252014

GymBowie – Femme Fit View Public Whiteboard Front Rack Lunge (16 min EMOM) Even Min 10 alt lunge Odd 8 pull ups Metcon (Time) 10 Rounds 7 Box Jumps Shuttle Sprint 15 min cutoff

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04242014

GymBowie – CrossFit View Public Whiteboard Warm-up HSPU, double unders EMOM Squat Snatch (5 reps EMOM x 5:00) This is the fifth of an 8 week progression on the snatch. you will use the SAME [...]

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04232014

GymBowie – Femme Fit View Public Whiteboard Bench Press (EMOM 5 min ) 3 Bench 10 ab mat sit up Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 3 Hang Clean 6 Front Squat 9 Slam Ball

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04222014

GymBowie – Femme Fit View Public Whiteboard Metcon (Distance) Rowing Sprints :30 s on :15 off 1 m on :30s off 1:30 on: 1 min off 1 m on :30s off :30s on Metcon (AMRAP – Rounds) Death [...]

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04212014

GymBowie – CrossFit View Public Whiteboard Warm-up 5:00 running drills Conditioning Run-200/400/200 (Time) For time: 200 m run/ rest 2:00. 400m run/ rest 2:00. 200 m run (log time) Use your [...]

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