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170420

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CrossFit9 - WODSkillMetcon (Time)10 Rounds For Time: 3 Power Clean 2 Front Squat 1 Shoulder to Overhead L1: 45/35+ L2: 105/75+ L3: 135/95+Rest 5 MinutesMetconMetcon (Time)3 Rounds for Time: 400 M Run 10 Overhead Squat L1: 45/35+ L2: 105/75+ L3: 135/95+FinisherMetcon (No Measure)10-9-8-7-6-5-4-3-2-1 Push-ups Air Squats L1: Incline Push-up L3:…

170419

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CrossFit9 - 9Fit BootcampMetconMetcon (Time)3 Rounds For Time: 200 M Quick Pace Sled Pull (3x45/2x45) 30 DB Lunges (15/side) 35+/20+ 30 Box Jump (24/20) 30 Russian KB Swing (G/Y) 30 Sit-up with ball (14/10) L3: 4x45/3x45, 50+/35+, 30"/24", R/G, 20/14Metcon (No Measure)5 Minute AMRAP: 10 Reverse Fly 10 Bicep Curls 10…

170419

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CrossFit9 - WODMetconMetcon (Time)3 Rounds For Time: 200 M Quick Pace Sled Pull (3x45/2x45) 30 DB Lunges (15/side) 35+/20+ 30 Box Jump (24/20) 30 Russian KB Swing (G/Y) 30 Sit-up with ball (14/10) L3: 4x45/3x45, 50+/35+, 30"/24", R/G, 20/14Metcon (No Measure)5 Minute AMRAP: 10 Reverse Fly 10 Bicep Curls 10 DB…

170415

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CrossFit9 - WODMetconNutts (Time)10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30" 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click hereWomen's Standards:…