Main – CrossFit “I’m not actually retiring, I’m just switching gears.” – Rich Froning after winning his 4th consecutive CrossFit Games Title Open Test (AMRAP – Reps) 20 min AMRAP 50 Wallballs (20/14) 50 DU 40 Box Jumps (24/20) 40 Toes to Bar 30 C2B Pull-Ups 30 Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) […]

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Main – CrossFit Metcon (Time) 5-4-3-2-1 reps. *Pick a starting weight and try and increase weight each set by 2.5#, 5#, or 10#.(Ex. 65#, 75#, 85#, 90#, 95#) Complete: -Deadlifts -Hang Cleans -Thrusters -Back Squats -Bar hop burpees(on eachside of the bar ex. 5x=10 burpees total, 4x=8 burpees) EX. 5 Deadlifts, 5 Hang cleans, 5 […]

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