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01302016

GymBowie – CrossFit CrossFit Metcon Metcon (Time) For time: With partner or alone for RX+ 50 Calorie row 50 Box jump overs 24/18” 50 Deadlifts @ 185/120lbs 50 Wall balls @ 20/14lbs 50 Ring [...]

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01292016

GymBowie – CrossFit CrossFit Metcon Same workout for CF and CFC Metcon (Time) For time: 30 goblet squats (53/36#) Run 400m 30 burpee over the bar Run 400m 30 push press (95/65#) Run 400m 30 [...]

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01272016

GymBowie – CrossFit CrossFit Weightlifting Snatch (1 Rep Max) Snatch Skill work, working up to a heavy weight. From hang or ground; power or squat snatch. Metcon 1: Metcon (AMRAP – [...]

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01232016

GymBowie – CrossFit CrossFit Metcon Metcon (Time) For time, in teams of 3, with one person working at a time (Rx+ teams of 2) 200 Front Squats (135/95) 200 HSPU 200 Box Jumps 200 Pull Ups

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01222016

GymBowie – CrossFit CrossFit Metcon Metcon (No Measure) 3 Rounds w/ Partner Partner 1: Row 500m Partner 2: Plank 1 min, rest for duration of partner 1’s row Switch – each person row’s 3 [...]

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01202016

GymBowie – CrossFit CrossFit Weightlifting Power Clean (1 Rep Max Power Clean) Metcon Metcon (Time) 3 Rounds: 500 meter row 12 Power Cleans (95#/65#) 100 Double Unders for Time (Time) 100 [...]

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