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Tuesday

2/24/15 Oly Skill EMOM 10min.. 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch -then- Metcon For Time.. *20min Time Cap 21 Power Snatches 95/65 50 Double Unders 16 Power Snatches 50 Double Unders 11 Power Snatches 50 Double Unders 6 Power Snatches 50 Double Unders 1 Power Snatch

The Open is here!

The week of the open is here! Hope you all are excited!! See you all today 🙂   2/23/15 Strength 10-10-10-10-10 of Back Rack Walking Lunges *AHAP -then- Tabata Interval 20sec. KBS 32kg/24kg 10sec. rest repeat..

Happy Friday

Happy friday all! Reminder if you still haven’t signed up for the open, now is the time to do so!! 2/20/15 Metcon For Time.. 50 Double Unders 40 Box Jumps 24/20 30 Wall Balls 20/14 40 Double Unders 30 Box Jumps 20 Wall Balls

Thrusday

And here we are, ah Thursday… 🙂 2/19/15 Strength 10-10-10-10-10 of Overhead Walking Lunges -then- Metcon 3 Rds (Not for time) 1a) ME GHD Hip Ext. Holds 1b) ME TTB

The Open

Like stated earlier this week. Sign up for the open. You’ve got nothing to loose. See you all later today!!   2/18/15 Metcon 10 Rds for time w/ running clock *2min rest b/t sets.. 250m Row Sprints 90% 10 Deadlifts 30% 1RM Deadlifts

The Open

The open is upon us.. For those of you that don’t know what the open is heres what you need to know. http://games.crossfit.com/about-the-games/the-open  If you haven’t registered yet, then register! Use the affiliate name CrossFit 622. See you all on Monday. Goodbye! 🙂   2/16/15 Metcon “Open 13.1” AMRAP 17min.. 40 Burpees 30 Snatches 75/55 30 …

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