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25 Wall-balls (20/14)
25 Kettlebell Swings (53/35) 25 Burpees over-the-bar 25 Thrusters (95/65) 25 Situps 25 Pullups 25 Pushups 25 Air Squats
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For time:
100 Thrusters Rx: 95/65 S1: 75/55 S2: 65/45 *Top of the minute 5 burpees until the work is complete. Lets get some work done!!!! 21-15-9 reps for time of:
115-lb. overhead squats Toes-to-bars Open Gym Friday.
If you don't have anything in mind to work on, make it Fran Friday. 21-15-9 reps of: Thrusters (95/65) Pullups 5 rounds for time of: 10 strict handstand push-ups 20 GHD sit-ups 
"Josh" 21- OHS 95/65 42 Pull-Ups 15 OHS 30 Pull-Ups 9 OHS 18 Pull-Ups OHS = OverHead Squats I will be in class and will not be able to be with you to work out. This is the workout we did at CrossFit Terra-Firma last night. It's a good one, but quick. SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh. 
3 Rounds
7 Power Cleans (185/105) 14 Lunges (185/105) 21 Double Unders 9-11 Tribute 9 rounds of 11 reps of each movement Back Squats @ 135 lb. guys / 95 lb. gals Bench Press @ 135 lb. guys / 95 lb. gals Pull-ups Sit-ups 
5 rounds for time of:
20 wall-ball shots, 20-lb ball guys, 14-lb ball gals 1 rope climb or 10 pullups I will be training at Ft. Chaffee tomorrow so I will not be able to be with you. Have fun and hit it hard. For time: 225-lb. deadlifts, 21 reps Run 400 meters 225-lb. deadlifts, 18 reps Run 400 meters 225-lb. deadlifts, 15 reps Run 400 meters 225-lb. deadlifts, 12 reps Run 400 meters Ladies weight is 155-lb. We will call 400 meters out the sidewalk from the north door, around to the west gate and back. Weather permitting, we will carry the bars outside to work. 
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AuthorCrossFit BCSO Archives
June 2018
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