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Tuesday

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CrossFit Seven Cities – CrossFit

 

Workout of the day

Metcon (AMRAP – Reps)

25 min EMOTM

Min 1 – 30 Double Unders

Min 2 – 8 Power Clean (135/95)

Min 3 – Plank On Elbows

Min 4 – 5 Front Squat + Max Burpees

Min 5 – Rest

*Score is the amount of burpees completed total

RWB Kitsap

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CrossFit Seven Cities – Open Gym

Workout of the day

Metcon (AMRAP – Rounds and Reps)

“Armistice”

11 minute AMRAP

11- Power Cleans

11- Burpees Over the Bar

19- Deadlifts

18- Pull-Ups

RX-135/95

Metcon (AMRAP – Rounds and Reps)

11min AMRAP

11 – Push Ups

11 – Burpees

19 – Sit-ups

18 – Air Squats

Thursday

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CrossFit Seven Cities – CrossFit

Workout of the day

Metcon (Time)

100 Double Unders

30 Dumbbell Snatch (Choose #)

30 Box Jump Overs (24″/20″)

30 V-ups

75 Double Unders

20 Dumbbell Snatch

20 Box Jump Overs

20 V-ups

50 Double Unders

10 Dumbbell Snatch

10 Box Jump Overs

10 V-ups

For time…

Team Friday

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CrossFit Seven Cities – CrossFit

 

Team Workout

Metcon (AMRAP – Rounds and Reps)

TEAMS OF 2 COMPLETE:

15 min amrap

50 Jumping Lunges

40 Ring Dips

30 Back Squats

20 Hang Power Clean (Same as BS Weight)

*Something Special

Round 1 BS Weight 95/65

Round 2 BS Weight 115/75

Round 3 BS Weight 135/95

Round 4 BS Weight 155/105

Round 5 BS Weight 185/125

Round 6 BS Weight 205/135

**Scale for ring dips is Box Dips